Comparing Nutrients in 1 pound White Corn flour masa VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	56.8% 1647kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	21.6% 3.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	277% 360g	130g per day for Men 19-50 years
Sugars	10% 7.3g	10% 7.3g	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	1.06% 0.77g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	76.4% 29g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	63.5% 0.83mg	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	33% 132μg	237% 948μg	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	3.63% 0.54mg	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	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	62.6% 626mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	38.3% 0.34mg	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	83.3% 6.67mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	34.3% 0.79mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	86.6% 47.6μg	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	27.2% 3mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, degermed, enriched, yellow per 1 lb

Compare the macro and micronutrient content in 1 lb of White Corn flour masa versus 1 lb of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Corn flour masa vs Cornmeal, degermed, enriched, yellow:

• 1 pound of White Corn flour masa has 2.6 times more Vitamin B6 than Cornmeal, degermed, enriched, yellow.
• While 1 lb of Cornmeal, degermed, enriched, yellow contains 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3 and 7.2 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B5 per one pound.
• Both White Corn flour masa as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for White Corn flour masa vs Cornmeal, degermed, enriched, yellow:

• 1 pound of White Corn flour masa has 46 times more Calcium, 2.8 times more Copper, 2.9 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While 1 lb of Cornmeal, degermed, enriched, yellow contains 3 times more Iron than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow contain similar levels of Selenium per one pound.
• 1 pound of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Corn flour masa has 2.1 times more Fat, 2.6 times more Omega 3, 2.1 times more Omega 6 and 1.6 times more Fiber than Cornmeal, degermed, enriched, yellow.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one pound.
• 1 pound of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3