Comparing Nutrients in 1 pound White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	56.8% 1647kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	6.78% 2.17g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	245% 319g	130g per day for Men 19-50 years
Sugars	10% 7.3g	NA	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	80% 30.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	188% 2.45mg	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	264% 1057μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	62.6% 626mg	164% 1637mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	75.6% 0.68mg	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	327% 26mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	98% 2.26mg	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	521% 3647mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	377% 5656mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of White Corn flour masa versus 1 lb of Cornmeal, yellow, self-rising, bolted, plain, enriched 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, yellow, self-rising, bolted, plain, enriched:

• 1 lb of Cornmeal, yellow, self-rising, bolted, plain, enriched contains more Vitamin A, 3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 8 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B6 per one pound.
• 1 pound of White Corn flour masa have insufficient amounts of Vitamin A
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 1 pound of White Corn flour masa has 1.4 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 1 lb of Cornmeal, yellow, self-rising, bolted, plain, enriched contains 2.6 times more Calcium, 3.9 times more Iron, 1.3 times more Manganese, 3.5 times more Phosphorus and 249.4 times more Sodium than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Magnesium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 1 lb
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one pound.