Comparing Nutrients in 5 ounces White Corn flour masa VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	17.7% 515kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	6.74% 1.15g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	3.15% 2.3g	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	0.33% 0.24g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	24% 9.07g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	21.4% 12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 0.67mg	20% 0.26mg	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	10.3% 41μg	74% 296μg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn flour masa	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	19.6% 196mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	12% 0.11mg	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	26% 2.1mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	10.7% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	27% 15μg	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	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, degermed, enriched, yellow per 5 oz

Compare the macro and micronutrient content in 5 oz of White Corn flour masa versus 5 oz of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Corn flour masa vs Cornmeal, degermed, enriched, yellow:

• 5 ounces of White Corn flour masa have 2.6 times more Vitamin B6 than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3 and 7.2 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B5 per five ounces.
• Both White Corn flour masa as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for White Corn flour masa vs Cornmeal, degermed, enriched, yellow:

• 5 ounces of White Corn flour masa have 46 times more Calcium, 2.8 times more Copper, 2.9 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Zinc than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 3 times more Iron than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow contain similar levels of Selenium per five ounces.
• 5 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Corn flour masa have 2.1 times more Fat, 2.6 times more Omega 3, 2.1 times more Omega 6 and 1.6 times more Fiber than Cornmeal, degermed, enriched, yellow.
• Both White Corn flour masa and Cornmeal, degermed, enriched, yellow offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per five ounces.
• 5 ounces of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3