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

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	56.8% 1647kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	256% 333g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	68% 38g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	270% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	147% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	134% 1.75mg	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	299% 1197μg	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, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	62.6% 626mg	136% 1356mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	70% 0.63mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	102% 2.34mg	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	422% 2953mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	27.6% 939mg	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	399% 5983mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, 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, with wheat flour added, 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, with wheat flour added, enriched:

• 1 pound of White Corn flour masa has 1.2 times more Vitamin B6 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 1 lb of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5 and 9.1 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 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 vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 1 pound of White Corn flour masa has 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 1 lb of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 2.2 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese, 2.8 times more Phosphorus and 263.8 times more Sodium than White Corn flour masa.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Corn flour masa has 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.