Comparing Nutrients in 1 pound White Corn Flour Masa, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	80% 104g	130g per day for Men 19-50 years
Sugars	10% 7.3g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	76.4% 29g	127% 48g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	62.6% 626mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of White Corn Flour Masa, enriched versus 1 lb of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 1 pound of White Corn Flour Masa, enriched has 4.6 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 36.1 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, 302.8 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• 1 pound of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both White Corn Flour Masa, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for White Corn Flour Masa, enriched vs Oil Roasted Sunflower Seeds:

• 1 pound of White Corn Flour Masa, enriched has 1.6 times more Calcium and 2 times more Iron than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 8.6 times more Copper, 1.4 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, 7.4 times more Selenium and 2.9 times more Zinc than White Corn Flour Masa, enriched.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Corn Flour Masa, enriched has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 13.9 times more Fat, 13.3 times more Saturated Fat, 1.6 times more Omega 3, 20.5 times more Omega 6, 1.9 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than White Corn Flour Masa, enriched.