Comparing Nutrients in 1 kilogram White Corn Flour Masa, enriched VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Energy	125% 3630kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	NA	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	212% 276g	130g per day for Men 19-50 years
Sugars	22.2% 16g	42.3% 30.7g	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	113% 43g	38g per day for Men 19-50 years
Protein	151% 84.6g	102% 57g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1229% 14.8mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	619% 8.05mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	54% 0.7mg	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	27.5% 110μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Calcium	138% 1380mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	230% 2.07mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	448% 10.3mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	2.65% 98g	17.6% 652g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Cooked Kamut per 1 kg

Compare the macro and micronutrient content in 1 kg of White Corn Flour Masa, enriched versus 1 kg of Cooked Kamut 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 Cooked Kamut:

• 1 kilogram of White Corn Flour Masa, enriched has 15.5 times more Vitamin B1, 26.8 times more Vitamin B2, 4.3 times more Vitamin B3, 6.8 times more Vitamin B6 and 14.7 times more Vitamin B9 than Cooked Kamut.
• Both White Corn Flour Masa, enriched as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for White Corn Flour Masa, enriched vs Cooked Kamut:

• 1 kilogram of White Corn Flour Masa, enriched has 15.3 times more Calcium, 4.8 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 2.7 times more Manganese and 3 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Cooked Kamut contain similar levels of Copper and Zinc per one kilogram.
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Corn Flour Masa, enriched has 2.8 times more Energy, 4.4 times more Fat, 2.8 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 1.9 times more Sugars than White Corn Flour Masa, enriched.