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

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	125% 3630kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	565% 734g	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	166% 63g	38g per day for Men 19-50 years
Protein	151% 84.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	186% 2.23mg	594% 7.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	333% 4.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	325% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	296% 3.85mg	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	660% 2640μg	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, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	138% 1380mg	299% 2990mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	154% 1.4mg	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	619% 49.5mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	224% 5.16mg	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	930% 6510mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	879% 13190mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	126% 14mg	11mg per day for Men 19-50 years
Water	2.65% 98g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, 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, with wheat flour added, 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, with wheat flour added, enriched:

• 1 kilogram of White Corn flour masa has 1.2 times more Vitamin B6 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5 and 9.1 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 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 vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 1 kilogram of White Corn flour masa has 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 2.2 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese, 2.8 times more Phosphorus and 263.8 times more Sodium than White Corn flour masa.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Corn flour masa has 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.