Comparing Nutrients in 7 ounces White Corn Flour Masa, enriched VS Whole Yellow Corn Flour

Macros Ratio

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

Macro Nutrients

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	25% 720kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	117% 153g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	1.75% 1.27g	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	33.4% 12.7g	38% 14.5g	38g per day for Men 19-50 years
Protein	30% 16.8g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.5% 0.94mg	56.5% 0.73mg	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	80.4% 321μg	12.4% 49.6μg	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	1.6% 0.24mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	27.4% 274mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	50.7% 0.46mg	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	211% 17mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	39.7% 0.91mg	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	65.5% 458mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of White Corn Flour Masa, enriched vs Whole Yellow Corn Flour:

• White Corn Flour Masa, enriched has 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.
• While Whole-grain Yellow Corn Flour contains more Vitamin A, 3.4 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for White Corn Flour Masa, enriched vs Whole Yellow Corn Flour:

• White Corn Flour Masa, enriched has 19.7 times more Calcium and 3.6 times more Iron than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.5 times more Selenium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Whole-grain Yellow Corn Flour have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• White Corn Flour Masa, enriched has 2.5 times more Sugars and 1.2 times more Protein than Whole-grain Yellow Corn Flour.
• Both White Corn Flour Masa, enriched and Whole-grain Yellow Corn Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 7 oz.
• Both White Corn Flour Masa, enriched as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.