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

Macros Ratio

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

Macro Nutrients

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	56.8% 1647kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	45.5% 7.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	268% 349g	130g per day for Men 19-50 years
Sugars	10% 7.3g	4% 2.9g	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	87% 33g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	558% 6.7mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	129% 1.68mg	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	28.3% 113μg	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	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	62.6% 626mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	116% 1.04mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	91% 2.1mg	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	176% 1234mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	71.3% 7.85mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.34% 49.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of White Corn Flour Masa, enriched versus 1 lb of Whole Yellow Corn Flour 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 Whole Yellow Corn Flour:

• 1 pound of White Corn Flour Masa, enriched has 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 Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 3.4 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
• Both White Corn Flour Masa, enriched as well as Whole-grain Yellow Corn Flour 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 Whole Yellow Corn Flour:

• 1 pound of White Corn Flour Masa, enriched has 19.7 times more Calcium and 3.6 times more Iron than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 1.5 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Whole Yellow Corn Flour contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Corn Flour Masa, enriched has 2.5 times more Sugars and 1.2 times more Protein than Whole Yellow Corn Flour.
• Both White Corn Flour Masa, enriched and Whole Yellow Corn Flour offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per one pound.