Comparing Nutrients in 14 ounces Whole Yellow Corn Flour VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	49.4% 1433kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	6.73% 2.16g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	40% 6.77g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	234% 304g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	8.8% 6.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.2% 29g	67% 25.4g	38g per day for Men 19-50 years
Protein	49% 27.5g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.4% 0.98mg	488% 5.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	161% 643μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	118% 9.45mg	422% 33.7mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	131% 917mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	62.4% 6.87mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Yellow Corn Flour vs White Corn Flour Masa, enriched:

• Whole-grain Yellow Corn Flour has more Vitamin A, 3.4 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 6 times more Vitamin B1, 10.1 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Whole Yellow Corn Flour vs White Corn Flour Masa, enriched:

• Whole-grain Yellow Corn Flour has 1.2 times more Manganese, 1.2 times more Potassium and 1.5 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 19.7 times more Calcium and 3.6 times more Iron than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• White Corn Flour Masa, enriched contains 2.5 times more Sugars than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.