Comparing Nutrients in 5 ounces White Corn Flour Masa, enriched VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Corn Bran	9%	2%	89%

Macro Nutrients

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Energy	17.7% 515kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	93% 121g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	0% 0g	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	24% 9.07g	295% 112g	38g per day for Men 19-50 years
Protein	21.4% 12g	21% 12g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.8% 1.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 0.67mg	16.6% 0.22mg	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	57.4% 230μg	1.4% 5.67μg	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	1.13% 0.17mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Corn Bran	Recommended Dietary Allowance
Calcium	19.6% 196mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	39% 0.35mg	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	151% 12mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	8.63% 0.2mg	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	46.8% 327mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.18% 6.68g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Corn Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of White Corn Flour Masa, enriched versus 5 oz of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Corn Flour Masa, enriched vs Corn Bran:

• 5 ounces of White Corn Flour Masa, enriched have 147.5 times more Vitamin B1, 8.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 40.5 times more Vitamin B9 than Corn Bran.
• While 5 oz of Crude Corn Bran contain 3.3 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• 5 ounces of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• 5 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both White Corn Flour Masa, enriched as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for White Corn Flour Masa, enriched vs Corn Bran:

• 5 ounces of White Corn Flour Masa, enriched have 3.3 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus and 6 times more Potassium than Corn Bran.
• While 5 oz of Crude Corn Bran contain 1.6 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Corn Bran contain similar levels of Copper and Zinc per five ounces.
• 5 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Corn Flour Masa, enriched have 1.6 times more Energy, 4 times more Fat, 4 times more Omega 3, 4.1 times more Omega 6 and more Sugars than Corn Bran.
• While 5 oz of Crude Corn Bran contain 12.3 times more Fiber than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Corn Bran offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Corn Bran provide inadequate amounts of Omega 3