Comparing Nutrients in 1 kilogram White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	125% 3630kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	88.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	541% 703g	130g per day for Men 19-50 years
Sugars	22.2% 16g	NA	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	176% 67g	38g per day for Men 19-50 years
Protein	151% 84.6g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	186% 2.23mg	551% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	331% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	415% 5.4mg	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	583% 2330μg	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	NA	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	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	138% 1380mg	361% 3610mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	167% 1.5mg	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	720% 57.6mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	217% 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	330% 2310mg	1149% 8040mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	831% 12470mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	182% 20mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of White Corn flour masa versus 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched 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, yellow, self-rising, bolted, plain, enriched:

• 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched contains more Vitamin A, 3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 8 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of White Corn flour masa have insufficient amounts of Vitamin A
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 1 kilogram of White Corn flour masa has 1.4 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched contains 2.6 times more Calcium, 3.9 times more Iron, 1.3 times more Manganese, 3.5 times more Phosphorus and 249.4 times more Sodium than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Magnesium, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 1 kg
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.