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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Whole-grain Yellow Corn Flour has 1.2 times more Manganese, 1.2 times more Potassium and 1.5 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 19.7 times more Calcium and 3.6 times more Iron than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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