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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched yellow Corn flour masa	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.5% 0.94mg	71.7% 0.93mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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

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

Nutrient Comparison: Enriched yellow Corn flour masa VS Whole Blue Corn Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched yellow Corn flour masa versus 7 oz of Whole Blue Corn Flour 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 Whole Blue Corn Flour:

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole-grain Blue Corn Flour contain 1.4 times more Fat and 1.3 times more Fiber than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Whole Blue Corn Flour offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.