Comparing Nutrients in 1 pound Enriched yellow Corn flour masa VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Enriched yellow Corn flour masa	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	56.8% 1647kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	76.4% 29g	68% 26g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	558% 6.7mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	192% 2.5mg	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	269% 1075μg	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	13.6% 12.2mg	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	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	62.6% 626mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	805% 7.24mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	861% 474μg	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	202% 22mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched yellow Corn flour masa versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched yellow Corn flour masa vs Sunflower Seed Butter:

• 1 pound of Enriched yellow Corn flour masa has 27.8 times more Vitamin B1, 4.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 6.1 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Sunflower Seed Butter provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Enriched yellow Corn flour masa as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched yellow Corn flour masa vs Sunflower Seed Butter:

• 1 pound of Enriched yellow Corn flour masa has 2.2 times more Calcium and 2.1 times more Iron than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 7.6 times more Copper, 3.3 times more Magnesium, 5.5 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, 9.9 times more Selenium and 2.7 times more Zinc than Enriched yellow Corn flour masa.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched yellow Corn flour masa has 3.3 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Energy, 15 times more Fat, 8.8 times more Saturated Fat, 5.8 times more Omega 6 and 2 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Sunflower Seed Butter offer comparable quantities of Omega 3 and Fiber per one pound.