Comparing Nutrients in 1 pound Cornmeal VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Cornmeal	White Corn flour masa	Recommended Dietary Allowance
Energy	56.6% 1642kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	7.54% 2.4g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	44.6% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	267% 347g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	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	87% 33g	76.4% 29g	38g per day for Men 19-50 years
Protein	65.8% 37g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	166% 2.15mg	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	28.3% 113μg	33% 132μg	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	12.7% 1.9mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	White Corn flour masa	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	105% 0.95mg	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	196% 15.6mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	74% 1.7mg	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	156% 1093mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal VS White Corn flour masa per 1 lb

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

Lets compare vitamin content per 1 pound of Cornmeal vs White Corn flour masa:

• 1 pound of Cornmeal has 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn flour masa.
• While 1 lb of White Corn flour masa contains 1.6 times more Vitamin B6 than Whole-grain Yellow Cornmeal.
• Both Cornmeal and White Corn flour masa provide similar amounts of Vitamin B9 per one pound.
• 1 pound of White Corn flour masa have insufficient amounts of Vitamin E
• Both Whole-grain Yellow Cornmeal as well as White Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cornmeal vs White Corn flour masa:

• 1 pound of Cornmeal has 2.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Selenium and 7 times more Sodium than White Corn flour masa.
• While 1 lb of White Corn flour masa contains 23 times more Calcium than Whole-grain Yellow Cornmeal.
• Both Cornmeal and White Corn flour masa contain similar levels of Copper, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of White Corn flour masa contains 2.5 times more Sugars than Whole-grain Yellow Cornmeal.
• Both Cornmeal and White Corn flour masa offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one pound.