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

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Energy	17.7% 515kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	NA	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	30% 39g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	6% 4.35g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	21.4% 12g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.8% 1.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 0.67mg	7.63% 0.099mg	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	3.9% 15.6μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Cooked Kamut	Recommended Dietary Allowance
Calcium	19.6% 196mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	32.6% 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	151% 12mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	63.5% 1.46mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	82.2% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.5% 92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of White Corn Flour Masa, enriched versus 5 oz of Cooked Kamut 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 Cooked Kamut:

• 5 ounces of White Corn Flour Masa, enriched have 15.5 times more Vitamin B1, 26.8 times more Vitamin B2, 4.3 times more Vitamin B3, 6.8 times more Vitamin B6 and 14.7 times more Vitamin B9 than Cooked Kamut.
• Both White Corn Flour Masa, enriched as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in five ounces.

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

• 5 ounces of White Corn Flour Masa, enriched have 15.3 times more Calcium, 4.8 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Cooked Kamut.
• While 5 oz of Cooked Khorasan Wheat contain 2.7 times more Manganese and 3 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Cooked Kamut contain similar levels of Copper and Zinc per five ounces.
• 5 ounces of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Corn Flour Masa, enriched have 2.8 times more Energy, 4.4 times more Fat, 2.8 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Cooked Kamut.
• While 5 oz of Cooked Khorasan Wheat contain 1.9 times more Sugars than White Corn Flour Masa, enriched.