Comparing Nutrients in 300 calories White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Weight per 300 calories

• White Corn flour masa: 82.6g
• Cornmeal, yellow, self-rising, bolted, plain, enriched: 89.8g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - White Corn flour masa or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	3.15% 3.05g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	2.64% 0.042g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	7.94% 1.35g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	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	14% 5.3g	16% 6g	38g per day for Men 19-50 years
Protein	12.5% 7g	13.3% 7.44g	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	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.17% 0.08mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.17% 0.16mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	37.3% 0.49mg	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	6% 24μg	52.3% 209μg	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	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	11.4% 114mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	15% 0.13mg	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	15% 1.2mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	19.4% 0.45mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.68μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.13mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.31% 11.3g	3700g per day for Men 19-50 years

White Corn Flour Masa VS Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Corn flour masa or Cornmeal, yellow, self-rising, bolted, plain, enriched?

Lets compare vitamin content per 300 calories of White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 300 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 8.7 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 300 calories.
• 300 calories of White Corn flour masa have insufficient amounts of Vitamin B5 and Vitamin B9
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 300 calories of White Corn flour masa have 1.3 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 2.8 times more Calcium, 4.3 times more Iron, 1.4 times more Manganese, 3.8 times more Phosphorus and 271.1 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 300 kcal
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 calories.
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 300 calories.