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

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Cornmeal	9%	9%	82%

Macro Nutrients

	White Corn Flour Masa, enriched	Cornmeal	Recommended Dietary Allowance
Energy	25% 720kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	18.5% 3.15g	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	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Cornmeal	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	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.5% 0.94mg	46.4% 0.6mg	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	Cornmeal	Recommended Dietary Allowance
Calcium	27.4% 274mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	42.6% 0.38mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	43% 0.99mg	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	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Cornmeal per 7 oz

Compare the macro and micronutrient content in 7 oz of White Corn Flour Masa, enriched versus 7 oz of Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of White Corn Flour Masa, enriched have 3.8 times more Vitamin B1, 4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cornmeal.
• While 7 oz of Whole-grain Yellow Cornmeal contain 2.2 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• 7 ounces of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• Both White Corn Flour Masa, enriched as well as Whole-grain Yellow Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of White Corn Flour Masa, enriched have 23 times more Calcium and 2.5 times more Iron than Cornmeal.
• While 7 oz of Whole-grain Yellow Cornmeal contain 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Selenium and 7 times more Sodium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Cornmeal contain similar levels of Copper, Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Corn Flour Masa, enriched have 2.5 times more Sugars than Cornmeal.
• Both White Corn Flour Masa, enriched and Cornmeal offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.