Comparing Nutrients in 100 grams White Corn Flour Masa, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 363kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	9.84% 1.67g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	4.3% 3.1g	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	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	17% 6.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	15% 8.46g	36% 20g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.48mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 138mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn Flour Masa, enriched VS Oil Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of White Corn Flour Masa, enriched versus 100 g of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 100 grams of White Corn Flour Masa, enriched have 4.6 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 36.1 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, 302.8 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• 100 grams of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both White Corn Flour Masa, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for White Corn Flour Masa, enriched vs Oil Roasted Sunflower Seeds:

• 100 grams of White Corn Flour Masa, enriched have 1.6 times more Calcium and 2 times more Iron than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 8.6 times more Copper, 1.4 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, 7.4 times more Selenium and 2.9 times more Zinc than White Corn Flour Masa, enriched.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Corn Flour Masa, enriched have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 13.9 times more Fat, 13.3 times more Saturated Fat, 1.6 times more Omega 3, 20.5 times more Omega 6, 1.9 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than White Corn Flour Masa, enriched.