Comparing Nutrients in 500 calories Whole Blue Corn Flour VS Enriched yellow Corn flour masa

Weight per 500 calories

• Whole Blue Corn Flour: 137g
• Enriched yellow Corn flour masa: 138g

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

Discover which food has more nutrients per 500 calories - Whole Blue Corn Flour or Enriched yellow Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	4.48% 0.072g	1.6g per day for Men 19-50 years
Omega 6	NA	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	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	30.4% 11.5g	23% 8.8g	38g per day for Men 19-50 years
Protein	21.5% 12g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	NA	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	85.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	85.5% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.7% 0.65mg	50.3% 0.65mg	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	NA	55.8% 223μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	0.69% 6.87mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	32% 0.29mg	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	30% 2.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	22.5% 0.52mg	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	51.6% 361mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.02μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.36% 13.5g	3700g per day for Men 19-50 years

Whole Blue Corn Flour VS Enriched Yellow Corn Flour Masa Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Blue Corn Flour or Enriched yellow Corn flour masa?

Lets compare vitamin content per 500 calories of Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 500 calories of Whole Blue Corn Flour have 2.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 500 kcal of Enriched yellow Corn flour masa contain 9.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.8 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Enriched yellow Corn flour masa have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 500 calories of Whole Blue Corn Flour have 1.4 times more Manganese, 1.5 times more Potassium and 1.2 times more Zinc than Enriched yellow Corn flour masa.
• While 500 kcal of Enriched yellow Corn flour masa contain 27.7 times more Calcium, 1.4 times more Copper, 4.9 times more Iron and 4.8 times more Selenium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Whole Blue Corn Flour lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Blue Corn Flour have 1.3 times more Fiber than Enriched yellow Corn flour masa.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.