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

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	White Corn Flour Masa, enriched	Cooked Quinoa	Recommended Dietary Allowance
Energy	56.8% 1647kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	74.3% 97g	130g per day for Men 19-50 years
Sugars	10% 7.3g	5.44% 3.95g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	558% 6.7mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	43% 0.56mg	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	184% 735μg	47.6% 191μg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Cooked Quinoa	Recommended Dietary Allowance
Calcium	62.6% 626mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	97% 0.87mg	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	84.5% 6.76mg	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	124% 2.86mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	23% 12.7μg	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	45% 4.94mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	8.78% 325g	3700g per day for Men 19-50 years

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

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

• 1 pound of White Corn Flour Masa, enriched has 13.8 times more Vitamin B1, 7.3 times more Vitamin B2, 24.1 times more Vitamin B3, 3.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 5.3 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 Cooked Quinoa 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 Cooked Quinoa:

• 1 pound of White Corn Flour Masa, enriched has 8.1 times more Calcium, 5.7 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 3.8 times more Selenium and 1.7 times more Zinc than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 1.7 times more Manganese than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Cooked Quinoa contain similar levels of Copper per one pound.
• 1 pound of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Corn Flour Masa, enriched has 3 times more Energy, 1.9 times more Fat, 1.7 times more Omega 6, 3.6 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Cooked Quinoa.
• While 1 lb of Cooked Quinoa contains 1.6 times more Omega 3 than White Corn Flour Masa, enriched.