Comparing Nutrients in 1 kilogram Enriched yellow Corn flour masa VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Enriched yellow Corn flour masa	Roasted Cashews	Recommended Dietary Allowance
Energy	125% 3630kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	286% 92g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	251% 327g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	151% 84.6g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1229% 14.8mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	619% 8.05mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	197% 2.56mg	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	173% 690μg	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	NA	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Roasted Cashews	Recommended Dietary Allowance
Calcium	138% 1380mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	509% 56mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched yellow Corn flour masa versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched yellow Corn flour masa vs Roasted Cashews:

• 1 kilogram of Enriched yellow Corn flour masa has 7.4 times more Vitamin B1, 4 times more Vitamin B2, 7.1 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 6.4 times more Vitamin B5 than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched yellow Corn flour masa vs Roasted Cashews:

• 1 kilogram of Enriched yellow Corn flour masa has 3.1 times more Calcium and 1.4 times more Iron than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 10.6 times more Copper, 2.8 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium and 3.1 times more Zinc than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Roasted Cashews contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched yellow Corn flour masa has 2.3 times more Carbohydrate and 2.1 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.6 times more Energy, 12.6 times more Fat, 17.2 times more Saturated Fat, 3.1 times more Omega 3, 4.6 times more Omega 6 and 1.8 times more Protein than Enriched yellow Corn flour masa.