Comparing Nutrients in 500 calories Cornmeal VS White Corn flour masa

Weight per 500 calories

• Cornmeal: 138g
• White 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 - Cornmeal or White Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Cornmeal	White Corn flour masa	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	4.48% 0.072g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	81.7% 106g	81% 105g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	26.5% 10g	23% 8.8g	38g per day for Men 19-50 years
Protein	20% 11.2g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	8.63% 34.5μg	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	3.87% 0.58mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	White Corn flour masa	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	59.6% 4.77mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	41.8% 175mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	47.6% 333mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	11.7% 396mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.22% 48.3mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.36% 13.5g	3700g per day for Men 19-50 years

Cornmeal VS White Corn Flour Masa Nutrients Per 500 Kcal

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

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

• 500 calories of Cornmeal have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than White Corn flour masa.
• While 500 kcal of White Corn flour masa contain 1.6 times more Vitamin B6 than Whole-grain Yellow Cornmeal.
• 500 calories of White Corn flour masa have insufficient amounts of Vitamin B5
• Both Whole-grain Yellow Cornmeal as well as White Corn flour masa have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cornmeal have 2.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 1.5 times more Selenium than White Corn flour masa.
• While 500 kcal of White Corn flour masa contain 22.9 times more Calcium than Whole-grain Yellow Cornmeal.
• Both Cornmeal and White Corn flour masa contain similar levels of Copper, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• Both Whole-grain Yellow Cornmeal and White Corn flour masa have similar amounts of macro-nutrients per 500 kcal
• Both Cornmeal and White Corn flour masa offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 calories.
• Both Whole-grain Yellow Cornmeal as well as White Corn flour masa provide inadequate amounts of Omega 3 in 500 calories.