Comparing Nutrients in 5 ounces Whole Blue Corn Flour VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	17.8% 516kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	7.44% 7.2g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	NA	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	83.5% 109g	130g per day for Men 19-50 years
Sugars	NA	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	31.3% 12g	24% 9.07g	38g per day for Men 19-50 years
Protein	22% 12.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	51.8% 0.67mg	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	NA	57.4% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	33% 0.3mg	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	31% 2.47mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	23% 0.53mg	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	53.3% 373mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.41% 15.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Enriched yellow Corn flour masa per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Blue Corn Flour versus 5 oz of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 5 ounces of Whole Blue Corn Flour have 2.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 5 oz of Enriched yellow Corn flour masa contain 9.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.8 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 5 ounces of Whole Blue Corn Flour have 1.4 times more Manganese, 1.5 times more Potassium and 1.2 times more Zinc than Enriched yellow Corn flour masa.
• While 5 oz of Enriched yellow Corn flour masa contain 27.6 times more Calcium, 1.4 times more Copper, 4.9 times more Iron and 4.8 times more Selenium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Blue Corn Flour have 1.4 times more Fat and 1.3 times more Fiber than Enriched yellow Corn flour masa.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.