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

Weight per 500 calories

• White Corn: 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 - White Corn or Enriched yellow Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	White Corn	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	5.57% 0.089g	4.48% 0.072g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	78.3% 102g	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	NA	23% 8.8g	38g per day for Men 19-50 years
Protein	23% 13g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	White Corn	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	85.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	85.5% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.5% 0.85mg	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	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	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

	White Corn	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	0.96% 9.6mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	46.4% 3.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	41% 288mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.36% 13.5g	3700g per day for Men 19-50 years

White Corn VS Enriched Yellow Corn Flour Masa Nutrients Per 500 Kcal

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

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

• 500 calories of White Corn have 2.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Enriched yellow Corn flour masa.
• While 500 kcal of Enriched yellow Corn flour masa contain 3.9 times more Vitamin B1, 4 times more Vitamin B2 and 2.8 times more Vitamin B3 than White Corn Grain.
• 500 calories of Enriched yellow Corn flour masa have insufficient amounts of Vitamin B5
• Both White Corn Grain as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for White Corn vs Enriched yellow Corn flour masa:

• 500 calories of White Corn have 1.5 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Selenium and 1.2 times more Zinc than Enriched yellow Corn flour masa.
• While 500 kcal of Enriched yellow Corn flour masa contain 19.8 times more Calcium and 3.2 times more Iron than White Corn Grain.
• Both White Corn and Enriched yellow Corn flour masa contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of White Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Corn have 1.2 times more Omega 6 than Enriched yellow Corn flour masa.
• Both White Corn and Enriched yellow Corn flour masa offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both White Corn Grain as well as Enriched yellow Corn flour masa provide inadequate amounts of Omega 3 in 500 calories.