Comparing Nutrients in 1 kilogram White Corn Flour Masa, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	125% 3630kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	176% 229g	130g per day for Men 19-50 years
Sugars	22.2% 16g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	168% 64g	279% 106g	38g per day for Men 19-50 years
Protein	151% 84.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1229% 14.8mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	619% 8.05mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	609% 7.9mg	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	405% 1620μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	138% 1380mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of White Corn Flour Masa, enriched versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Corn Flour Masa, enriched vs Oil Roasted Sunflower Seeds:

• 1 kilogram of White Corn Flour Masa, enriched has 4.6 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 36.1 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, 302.8 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• 1 kilogram of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both White Corn Flour Masa, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Corn Flour Masa, enriched vs Oil Roasted Sunflower Seeds:

• 1 kilogram of White Corn Flour Masa, enriched has 1.6 times more Calcium and 2 times more Iron than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.6 times more Copper, 1.4 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, 7.4 times more Selenium and 2.9 times more Zinc than White Corn Flour Masa, enriched.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Corn Flour Masa, enriched has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 13.9 times more Fat, 13.3 times more Saturated Fat, 1.6 times more Omega 3, 20.5 times more Omega 6, 1.9 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than White Corn Flour Masa, enriched.