Comparing Nutrients in 7 ounces White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
White Corn flour masa	9%	9%	82%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	25% 720kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	107% 139g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	35% 13.3g	38g per day for Men 19-50 years
Protein	30% 16.8g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	65.6% 10.5mg	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	82.4% 1.07mg	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	14.4% 57.5μg	116% 462μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	27.4% 274mg	71.6% 716mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	36.5% 2.9mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	40.6% 171mg	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	228% 1596mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	165% 2475mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn flour masa VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of White Corn flour masa versus 7 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 7 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain more Vitamin A, 3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 8 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of White Corn flour masa have insufficient amounts of Vitamin A
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Corn flour masa vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 7 ounces of White Corn flour masa have 1.4 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 7 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 2.6 times more Calcium, 3.9 times more Iron, 1.3 times more Manganese, 3.5 times more Phosphorus and 249.4 times more Sodium than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Magnesium, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 7 oz
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.