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

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Bulgur	13%	3%	84%

Macro Nutrients

	White Corn Flour Masa, enriched	Bulgur	Recommended Dietary Allowance
Energy	12.5% 363kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	9.84% 1.67g	3.05% 0.52g	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	58.4% 76g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	0.57% 0.41g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	15% 8.46g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	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	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.48mg	26.3% 0.34mg	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	6.75% 27μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Bulgur	Recommended Dietary Allowance
Calcium	14% 138mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	37.2% 0.34mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	133% 3.05mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.24% 9g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of White Corn Flour Masa, enriched versus 100 g of 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 Bulgur:

• 100 grams of White Corn Flour Masa, enriched have 6.4 times more Vitamin B1, 7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6 and 6 times more Vitamin B9 than Bulgur.
• While 100 g of Dry Bulgur contain 5.4 times more Vitamin B5 than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched as well as Dry 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 Bulgur:

• 100 grams of White Corn Flour Masa, enriched have 3.9 times more Calcium, 3.5 times more Iron and 4.6 times more Selenium than Bulgur.
• While 100 g of Dry Bulgur contain 1.6 times more Copper, 1.8 times more Magnesium, 8.1 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Potassium than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Bulgur contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Corn Flour Masa, enriched have 2.8 times more Fat, 2.3 times more Omega 3, 3.2 times more Omega 6 and 3.9 times more Sugars than Bulgur.
• While 100 g of Dry Bulgur contain 2 times more Fiber and 1.5 times more Protein than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Bulgur offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Bulgur provide inadequate amounts of Omega 3