Comparing Nutrients in 1 kilogram White Corn flour masa VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	125% 3630kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	47.5% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	611% 795g	130g per day for Men 19-50 years
Sugars	22.2% 16g	22.2% 16g	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	2.34% 1.7g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 6.8g	g per day for Men 19-50 years
Fiber	168% 64g	103% 39g	38g per day for Men 19-50 years
Protein	151% 84.6g	127% 71g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	186% 2.23mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	311% 49.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	140% 1.82mg	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	72.5% 290μg	523% 2090μg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	138% 1380mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	84.4% 0.76mg	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	184% 14.7mg	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	75.7% 1.74mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, degermed, enriched, yellow per 1 kg

Compare the macro and micronutrient content in 1 kg of White Corn flour masa versus 1 kg of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Corn flour masa vs Cornmeal, degermed, enriched, yellow:

• 1 kilogram of White Corn flour masa has 2.6 times more Vitamin B6 than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3 and 7.2 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B5 per one kilogram.
• Both White Corn flour masa as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for White Corn flour masa vs Cornmeal, degermed, enriched, yellow:

• 1 kilogram of White Corn flour masa has 46 times more Calcium, 2.8 times more Copper, 2.9 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While 1 kg of Cornmeal, degermed, enriched, yellow contains 3 times more Iron than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow contain similar levels of Selenium per one kilogram.
• 1 kilogram of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Corn flour masa has 2.1 times more Fat, 2.6 times more Omega 3, 2.1 times more Omega 6 and 1.6 times more Fiber than Cornmeal, degermed, enriched, yellow.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one kilogram.
• 1 kilogram of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3