Comparing Nutrients in 5 ounces White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	17.7% 515kcal	16.3% 473kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	12.5% 2.13g	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	76.6% 100g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	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	24% 9.07g	25% 9.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 0.67mg	59% 0.77mg	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	82.6% 330μg	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	NA	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	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	19.6% 196mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	23.6% 0.21mg	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	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	30.7% 0.71mg	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	118% 1768mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of White Corn flour masa versus 5 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched 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, yellow, self-rising, bolted, plain, enriched:

• 5 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain more Vitamin A, 3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 8 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of White Corn flour masa have insufficient amounts of Vitamin A
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 5 ounces of White Corn flour masa have 1.4 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 5 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 2.6 times more Calcium, 3.9 times more Iron, 1.3 times more Manganese, 3.5 times more Phosphorus and 249.4 times more Sodium than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Magnesium, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 5 oz
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per five ounces.