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

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Enriched yellow Corn flour masa	Whole White Corn Flour	Recommended Dietary Allowance
Energy	17.7% 515kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	14.2% 2.4g	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	83.8% 109g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	27.2% 10.3g	38g per day for Men 19-50 years
Protein	21.4% 12g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Whole White Corn Flour	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	174% 2.1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.8% 1.14mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 0.67mg	40.3% 0.52mg	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	8.86% 35.4μg	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	19.6% 196mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	36.2% 0.33mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	28.3% 0.65mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	39.7% 22μg	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	23% 2.55mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Enriched yellow Corn flour masa have 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 White Corn Flour.
• While 5 oz of Whole-grain White Corn Flour contain 3.4 times more Vitamin B5 than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Enriched yellow Corn flour masa have 19.7 times more Calcium and 3.6 times more Iron than Whole White Corn Flour.
• While 5 oz of Whole-grain White Corn Flour contain 1.5 times more Selenium than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Whole White Corn Flour contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched yellow Corn flour masa have 1.2 times more Protein than Whole White Corn Flour.
• Both Enriched yellow Corn flour masa and Whole White Corn Flour offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per five ounces.