Comparing Nutrients in 7 ounces Enriched yellow Corn flour masa VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Navy Beans	26%	4%	70%

Macro Nutrients

	Enriched yellow Corn flour masa	Navy Beans	Recommended Dietary Allowance
Energy	25% 720kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	0% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	80% 30.4g	38g per day for Men 19-50 years
Protein	30% 16.8g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Navy Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.5% 0.94mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Navy Beans	Recommended Dietary Allowance
Calcium	27.4% 274mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	122% 2.8mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	39.7% 22μg	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	32.5% 3.57mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched yellow Corn flour masa versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched yellow Corn flour masa vs Navy Beans:

• 7 ounces of Enriched yellow Corn flour masa have 1.9 times more Vitamin B1, 4.9 times more Vitamin B2 and 4.5 times more Vitamin B3 than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Navy Beans provide similar amounts of Vitamin B6 per seven ounces.
• Both Enriched yellow Corn flour masa as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enriched yellow Corn flour masa vs Navy Beans:

• 7 ounces of Enriched yellow Corn flour masa have 1.5 times more Iron than Navy Beans.
• While 7 oz of Raw Navy Beans contain 4 times more Copper, 1.9 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus, 4.5 times more Potassium and 2 times more Zinc than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Navy Beans contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched yellow Corn flour masa have 2.5 times more Fat, 5 times more Omega 6 and 1.3 times more Carbohydrate than Navy Beans.
• While 7 oz of Raw Navy Beans contain 10.3 times more Omega 3, 2.4 times more Fiber and 2.6 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Navy Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6