Comparing Nutrients in 1 kilogram Whole Yellow Corn Flour VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	124% 3610kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	17% 5.43g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	589% 766g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	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	192% 73g	168% 64g	38g per day for Men 19-50 years
Protein	124% 69.3g	151% 84.6g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	1229% 14.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	365% 4.75mg	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	62.5% 250μg	405% 1620μg	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	28% 4.2mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	7% 70mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	232% 2.1mg	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	298% 24mg	1063% 85mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	163% 3.76mg	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	389% 2720mg	330% 2310mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	157% 17.3mg	164% 18mg	11mg per day for Men 19-50 years
Water	2.95% 109g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Yellow Corn Flour vs White Corn Flour Masa, enriched:

• Whole-grain Yellow Corn Flour has more Vitamin A, 3.4 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 6 times more Vitamin B1, 10.1 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Whole Yellow Corn Flour vs White Corn Flour Masa, enriched:

• Whole-grain Yellow Corn Flour has 1.2 times more Manganese, 1.2 times more Potassium and 1.5 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 19.7 times more Calcium and 3.6 times more Iron than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Corn Flour Masa, enriched contains 2.5 times more Sugars than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.