Comparing Nutrients in 500 calories White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Weight per 500 calories

• White Corn flour masa: 138g
• Cornmeal, yellow, self-rising, bolted, plain, enriched: 150g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.48% 0.072g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	81% 105g	130g per day for Men 19-50 years
Sugars	3.06% 2.2g	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	23% 8.8g	26.4% 10g	38g per day for Men 19-50 years
Protein	21% 11.7g	22% 12.4g	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	3.83% 34.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.26mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	62% 0.81mg	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	10% 40μg	87.2% 349μg	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	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	19% 190mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	25% 0.22mg	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	25.3% 2.02mg	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	32.4% 0.75mg	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	172% 1204mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.9mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.51% 19g	3700g per day for Men 19-50 years

White Corn Flour Masa VS Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Corn flour masa or Cornmeal, yellow, self-rising, bolted, plain, enriched?

Lets compare vitamin content per 500 calories of White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 500 calories of White Corn flour masa have 1.3 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 500 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 500 calories.
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 500 calories.