Comparing Nutrients in 100 grams White Corn Flour Masa, enriched VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	White Corn Flour Masa, enriched	Boiled Bulgur	Recommended Dietary Allowance
Energy	12.5% 363kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	9.84% 1.67g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	0.14% 0.1g	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	17% 6.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	15% 8.46g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	6.88% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.48mg	6.4% 0.083mg	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	40.5% 162μg	4.5% 18μg	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	0.8% 0.12mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Boiled Bulgur	Recommended Dietary Allowance
Calcium	14% 138mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	8.33% 0.075mg	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	106% 8.5mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	26.5% 0.61mg	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	33% 231mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Boiled Bulgur per 100 g

Compare the macro and micronutrient content in 100 g of White Corn Flour Masa, enriched versus 100 g of Boiled Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of White Corn Flour Masa, enriched vs Boiled Bulgur:

• 100 grams of White Corn Flour Masa, enriched have 25.9 times more Vitamin B1, 28.8 times more Vitamin B2, 9.9 times more Vitamin B3, 5.7 times more Vitamin B6 and 9 times more Vitamin B9 than Boiled Bulgur.
• While 100 g of Cooked Bulgur contain 1.8 times more Vitamin B5 than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for White Corn Flour Masa, enriched vs Boiled Bulgur:

• 100 grams of White Corn Flour Masa, enriched have 13.8 times more Calcium, 2.8 times more Copper, 8.9 times more Iron, 2.9 times more Magnesium, 5.8 times more Phosphorus, 3.9 times more Potassium, 17.5 times more Selenium and 3.2 times more Zinc than Boiled Bulgur.
• While 100 g of Cooked Bulgur contain 1.6 times more Manganese and 7.9 times more Water than White Corn Flour Masa, enriched.
• 100 grams of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Corn Flour Masa, enriched have 4.4 times more Energy, 15.4 times more Fat, 13 times more Omega 3, 17.8 times more Omega 6, 4.1 times more Carbohydrate, 16.1 times more Sugars, 1.4 times more Fiber and 2.7 times more Protein than Boiled Bulgur.
• 100 grams of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6