Comparing Nutrients in 1 kilogram White Corn Flour Masa, enriched VS Whole Yellow Corn Flour

Macros Ratio

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

Macro Nutrients

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	125% 3630kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	591% 769g	130g per day for Men 19-50 years
Sugars	22.2% 16g	8.83% 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	168% 64g	192% 73g	38g per day for Men 19-50 years
Protein	151% 84.6g	124% 69.3g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1229% 14.8mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	619% 8.05mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	285% 3.7mg	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	405% 1620μg	62.5% 250μg	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	8% 1.2mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	138% 1380mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	256% 2.3mg	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	1063% 85mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	200% 4.6mg	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	330% 2310mg	389% 2720mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	157% 17.3mg	11mg per day for Men 19-50 years
Water	2.65% 98g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Corn Flour Masa, enriched vs Whole Yellow Corn Flour:

• White Corn Flour Masa, enriched has 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.
• While Whole-grain Yellow Corn Flour contains more Vitamin A, 3.4 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for White Corn Flour Masa, enriched vs Whole Yellow Corn Flour:

• White Corn Flour Masa, enriched has 19.7 times more Calcium and 3.6 times more Iron than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.5 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Whole-grain Yellow Corn Flour have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Corn Flour Masa, enriched has 2.5 times more Sugars and 1.2 times more Protein than Whole-grain Yellow Corn Flour.
• Both White Corn Flour Masa, enriched and Whole-grain Yellow Corn Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 1 kg.
• Both White Corn Flour Masa, enriched as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.