Comparing Nutrients in 500 calories White Corn Flour Masa, enriched VS Degermed yellow Corn flour

Weight per 500 calories

• White Corn Flour Masa, enriched: 138g
• Degermed yellow Corn flour: 133g

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

Which food has more nutrients per 500 calories - White Corn Flour Masa, enriched or Degermed yellow Corn flour?

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	White Corn Flour Masa, enriched	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.48% 0.072g	1.83% 0.029g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	5.28% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	85% 110g	130g per day for Men 19-50 years
Sugars	3.06% 2.2g	1.18% 0.85g	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	23% 8.8g	6.67% 2.53g	38g per day for Men 19-50 years
Protein	21% 11.7g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.63% 14.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	8.22% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.3% 1.1mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.5% 13.7mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.26mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	9.95% 0.13mg	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	55.8% 223μg	16% 64μg	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	1.1% 0.17mg	1.33% 0.2mg	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	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	19% 190mg	0.27% 2.67mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	21% 0.19mg	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	146% 11.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	3.25% 0.075mg	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	45.5% 318mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	19.4% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.9mg	0.089% 1.33mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Corn Flour Masa, enriched vs Degermed yellow Corn flour:

• White Corn Flour Masa, enriched has 20.6 times more Vitamin B1, 14.3 times more Vitamin B2, 3.9 times more Vitamin B3, 3.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Degermed yellow Corn flour.
• Both White Corn Flour Masa, enriched as well as Degermed yellow Corn flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Corn Flour Masa, enriched vs Degermed yellow Corn flour:

• White Corn Flour Masa, enriched has 71.3 times more Calcium, 1.5 times more Copper, 9.6 times more Iron, 5.3 times more Magnesium, 6.9 times more Manganese, 4 times more Phosphorus, 3 times more Potassium, 1.4 times more Selenium and 5 times more Zinc than Degermed yellow Corn flour.

Comparison of macro-nutrients per 500 calories:

• White Corn Flour Masa, enriched has 2.7 times more Fat, 2.6 times more Omega 6, 3.5 times more Fiber and 1.6 times more Protein than Degermed yellow Corn flour.
• Both White Corn Flour Masa, enriched and Degermed yellow Corn flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both White Corn Flour Masa, enriched as well as Degermed yellow Corn flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.