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

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	17.6% 512kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	83.5% 109g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	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	27.2% 10.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	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	8.86% 35.4μg	57.4% 230μg	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	3.97% 0.6mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	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	42% 3.37mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	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	55% 386mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	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	22.3% 2.45mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.38% 14g	3700g per day for Men 19-50 years

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

• Whole-grain Yellow Corn Flour has more Vitamin A, 3.4 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 6 times more Vitamin B1, 10.1 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

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

• Whole-grain Yellow Corn Flour has 1.2 times more Manganese, 1.2 times more Potassium and 1.5 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 19.7 times more Calcium and 3.6 times more Iron than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• White Corn Flour Masa, enriched contains 2.5 times more Sugars than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.