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

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	White Corn Flour Masa, enriched	Cooked Quinoa	Recommended Dietary Allowance
Energy	25% 720kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	30% 16.8g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.5% 0.94mg	18.8% 0.24mg	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	21% 83.3μg	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	8.33% 1.25mg	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

	White Corn Flour Masa, enriched	Cooked Quinoa	Recommended Dietary Allowance
Calcium	27.4% 274mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	42.3% 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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	54.4% 1.25mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	3.84% 142g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of White Corn Flour Masa, enriched versus 7 oz of Cooked Quinoa 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 Cooked Quinoa:

• 7 ounces of White Corn Flour Masa, enriched have 13.8 times more Vitamin B1, 7.3 times more Vitamin B2, 24.1 times more Vitamin B3, 3.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 5.3 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 Cooked Quinoa 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 Cooked Quinoa:

• 7 ounces of White Corn Flour Masa, enriched have 8.1 times more Calcium, 5.7 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 3.8 times more Selenium and 1.7 times more Zinc than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 1.7 times more Manganese than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Cooked Quinoa contain similar levels of Copper per seven ounces.
• 7 ounces of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Corn Flour Masa, enriched have 3 times more Energy, 1.9 times more Fat, 1.7 times more Omega 6, 3.6 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Cooked Quinoa.
• While 7 oz of Cooked Quinoa contain 1.6 times more Omega 3 than White Corn Flour Masa, enriched.