Comparing Nutrients in 300 calories White Corn Flour Masa, enriched VS Corn Bran

Weight per 300 calories

• White Corn Flour Masa, enriched: 82.6g
• Corn Bran: 134g

White Corn Flour Masa, enriched has 1.6 times more energy per 100g than Corn Bran. It has high energy density when compared to other foods. Crude Corn Bran having above average energy density.

Discover which food has more nutrients per 300 calories - White Corn Flour Masa, enriched or Corn Bran?

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Corn Bran	9%	2%	89%

Macro Nutrients

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	1.1% 0.017g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	88.2% 115g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	0% 0g	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	14% 5.3g	278% 106g	38g per day for Men 19-50 years
Protein	12.5% 7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.67mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.17% 0.16mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	15.7% 0.2mg	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	33.5% 134μg	1.34% 5.36μg	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	0.66% 0.099mg	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Calcium	11.4% 114mg	5.63% 56.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	37% 0.33mg	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	88% 7.02mg	46.7% 3.74mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	8.15% 0.19mg	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	27.3% 191mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	1.73% 59mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.68μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.13mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.17% 6.3g	3700g per day for Men 19-50 years

White Corn Flour Masa, Enriched VS Corn Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Corn Flour Masa, enriched or Corn Bran?

Lets compare vitamin content per 300 calories of White Corn Flour Masa, enriched vs Corn Bran:

• 300 calories of White Corn Flour Masa, enriched have 91 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 25 times more Vitamin B9 than Corn Bran.
• While 300 kcal of Crude Corn Bran contain 5.4 times more Vitamin B5 than White Corn Flour Masa, enriched.
• 300 calories of White Corn Flour Masa, enriched have insufficient amounts of Vitamin B5
• 300 calories of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both White Corn Flour Masa, enriched as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for White Corn Flour Masa, enriched vs Corn Bran:

• 300 calories of White Corn Flour Masa, enriched have 2 times more Calcium, 1.9 times more Iron, 1.7 times more Manganese, 2 times more Phosphorus and 3.7 times more Potassium than Corn Bran.
• While 300 kcal of Crude Corn Bran contain 1.9 times more Copper, 2.5 times more Selenium and 1.4 times more Zinc than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Corn Bran contain similar levels of Magnesium per 300 calories.
• 300 calories of Corn Bran lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Corn Flour Masa, enriched have 2.5 times more Omega 6 than Corn Bran.
• While 300 kcal of Crude Corn Bran contain 1.8 times more Carbohydrate, 20 times more Fiber and 1.6 times more Protein than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Corn Bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Corn Bran provide inadequate amounts of Omega 6
• Both White Corn Flour Masa, enriched as well as Crude Corn Bran provide inadequate amounts of Omega 3 in 300 calories.