Comparing Nutrients in 500 calories Degermed yellow Corn flour VS White Corn flour masa

Weight per 500 calories

• Degermed yellow Corn flour: 133g
• White Corn flour masa: 138g

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

Which food has more nutrients per 500 calories - Degermed yellow Corn flour or White Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
Degermed yellow Corn flour	6%	3%	91%
White Corn flour masa	9%	9%	82%

Macro Nutrients

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

Vitamins

	Degermed yellow Corn flour	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	1.63% 14.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.22% 0.099mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.95% 0.13mg	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	16% 64μg	10% 40μg	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	1.33% 0.2mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Degermed yellow Corn flour	White Corn flour masa	Recommended Dietary Allowance
Calcium	0.27% 2.67mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	15% 1.2mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	3.25% 0.075mg	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	11.4% 80mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.089% 1.33mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Degermed yellow Corn flour vs White Corn flour masa:

• Degermed yellow Corn flour has 1.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than White Corn flour masa.
• While White Corn flour masa contains 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.8 times more Vitamin B5 and 5.1 times more Vitamin B6 than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour as well as White Corn flour masa 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 Degermed yellow Corn flour vs White Corn flour masa:

• White Corn flour masa contains 71.3 times more Calcium, 1.5 times more Copper, 1.7 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 contains 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 Degermed yellow Corn flour and White Corn flour masa have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Degermed yellow Corn flour as well as White Corn flour masa have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.