Comparing Nutrients in 1 kilogram Enriched yellow Corn flour masa VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Enriched yellow Corn flour masa	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	125% 3630kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	168% 64g	150% 57g	38g per day for Men 19-50 years
Protein	151% 84.6g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1229% 14.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	619% 8.05mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	423% 5.5mg	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	593% 2370μg	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	30% 27mg	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	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	138% 1380mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	1774% 16mg	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	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	901% 20.7mg	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	951% 6660mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	445% 49mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched yellow Corn flour masa versus 1 kg of Sunflower Seed Butter 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 Sunflower Seed Butter:

• 1 kilogram of Enriched yellow Corn flour masa has 27.8 times more Vitamin B1, 4.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 6.1 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Sunflower Seed Butter provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Enriched yellow Corn flour masa as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched yellow Corn flour masa vs Sunflower Seed Butter:

• 1 kilogram of Enriched yellow Corn flour masa has 2.2 times more Calcium and 2.1 times more Iron than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 7.6 times more Copper, 3.3 times more Magnesium, 5.5 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, 9.9 times more Selenium and 2.7 times more Zinc than Enriched yellow Corn flour masa.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched yellow Corn flour masa has 3.3 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Energy, 15 times more Fat, 8.8 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Sunflower Seed Butter offer comparable quantities of Omega 3 and Fiber per one kilogram.