Comparing Nutrients in 7 ounces Whole Blue Corn Flour VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	25% 722kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	NA	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	NA	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	44% 16.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	31% 17.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	72.5% 0.94mg	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	NA	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	46% 0.41mg	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	43% 3.45mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	32.4% 0.75mg	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	74.6% 522mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	38% 21μg	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	40.4% 4.45mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• Whole-grain Blue Corn Flour has 2.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While Enriched yellow Corn flour masa contains 9.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.8 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Enriched yellow Corn flour masa have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• Whole-grain Blue Corn Flour has 1.4 times more Manganese, 1.5 times more Potassium and 1.2 times more Zinc than Enriched yellow Corn flour masa.
• While Enriched yellow Corn flour masa contains 27.6 times more Calcium, 1.4 times more Copper, 4.9 times more Iron and 4.8 times more Selenium than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Enriched yellow Corn flour masa have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Blue Corn Flour has 1.4 times more Fat and 1.3 times more Fiber than Enriched yellow Corn flour masa.
• Both Whole-grain Blue Corn Flour and Enriched yellow Corn flour masa have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Whole-grain Blue Corn Flour as well as Enriched yellow Corn flour masa have insufficient amounts of Glucose and Sucrose in 7 oz.