Comparing Nutrients in 1 pound White Corn Flour Masa, enriched VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Corn Bran	9%	2%	89%

Macro Nutrients

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Energy	56.8% 1647kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	299% 388g	130g per day for Men 19-50 years
Sugars	10% 7.3g	0% 0g	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	76.4% 29g	943% 358g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	558% 6.7mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	57.7% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	53% 0.69mg	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	184% 735μg	4.54% 18μg	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	3.63% 0.54mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Calcium	62.6% 626mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	125% 1.12mg	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	482% 38.6mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	27.6% 0.64mg	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	150% 1048mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Corn Bran per 1 lb

Compare the macro and micronutrient content in 1 lb of White Corn Flour Masa, enriched versus 1 lb of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Corn Flour Masa, enriched vs Corn Bran:

• 1 pound of White Corn Flour Masa, enriched has 147.5 times more Vitamin B1, 8.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 40.5 times more Vitamin B9 than Corn Bran.
• While 1 lb of Crude Corn Bran contains 3.3 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• 1 pound of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• 1 pound of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both White Corn Flour Masa, enriched as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for White Corn Flour Masa, enriched vs Corn Bran:

• 1 pound of White Corn Flour Masa, enriched has 3.3 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus and 6 times more Potassium than Corn Bran.
• While 1 lb of Crude Corn Bran contains 1.6 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Corn Bran contain similar levels of Copper and Zinc per one pound.
• 1 pound of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Corn Flour Masa, enriched has 1.6 times more Energy, 4 times more Fat, 4 times more Omega 3, 4.1 times more Omega 6 and more Sugars than Corn Bran.
• While 1 lb of Crude Corn Bran contains 12.3 times more Fiber than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Corn Bran offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Corn Bran provide inadequate amounts of Omega 3