Comparing Nutrients in 300 calories Enriched yellow Corn flour masa VS Baked Red Potatoes

Weight per 300 calories

• Enriched yellow Corn flour masa: 82.6g
• Baked Red Potatoes: 345g

Enriched yellow Corn flour masa has 4.2 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Enriched yellow Corn flour masa	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	0.99% 0.17g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	14% 5.3g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	12.5% 7g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.67mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.17% 0.16mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11.4% 114mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	26% 0.6mg	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	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	55.3% 1879mg	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	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enriched yellow Corn flour masa vs Baked Red Potatoes:

• Enriched yellow Corn flour masa has 4.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.4 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched yellow Corn flour masa vs Baked Red Potatoes:

• Enriched yellow Corn flour masa has 3.7 times more Calcium and 2.9 times more Iron than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 8.7 times more Potassium and 32.7 times more Water than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Baked Whole Red Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enriched yellow Corn flour masa has 5.9 times more Fat and 8.2 times more Omega 6 than Baked Whole Red Potatoes.
• Both Enriched yellow Corn flour masa and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Enriched yellow Corn flour masa as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.