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

Macros Ratio

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

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	White Corn flour masa	Recommended Dietary Allowance
Energy	18% 524kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	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	86.6% 113g	83.5% 109g	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	0.33% 0.24g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	24% 9.07g	38g per day for Men 19-50 years
Protein	18% 10g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	White Corn flour masa	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	65% 0.78mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	74% 296μg	10.3% 41μg	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

	Cornmeal, degermed, enriched, yellow	White Corn flour masa	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	77.3% 6.2mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	20% 140mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.38% 14g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cornmeal, degermed, enriched, yellow have 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 7.2 times more Vitamin B9 than White Corn flour masa.
• While 5 oz of White Corn flour masa contain 2.6 times more Vitamin B6 than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow as well as White Corn flour masa 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 Cornmeal, degermed, enriched, yellow vs White Corn flour masa:

• 5 ounces of Cornmeal, degermed, enriched, yellow have 3 times more Iron than White Corn flour masa.
• While 5 oz of White Corn flour masa contain 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.
• Both Cornmeal, degermed, enriched, yellow and White Corn flour masa 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 oz of White Corn flour masa contain 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 Cornmeal, degermed, enriched, yellow and White Corn flour masa 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