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

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Raw Kamut	16%	5%	79%

Macro Nutrients

	White Corn Flour Masa, enriched	Raw Kamut	Recommended Dietary Allowance
Energy	12.5% 363kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	9.84% 1.67g	3.37% 0.57g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	11% 7.84g	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	0.15% 0.11g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	17% 6.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	15% 8.46g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.48mg	20% 0.26mg	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	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	0% 0mg	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	0.8% 0.12mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Raw Kamut	Recommended Dietary Allowance
Calcium	14% 138mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	56.2% 0.51mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	119% 2.74mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	148% 81.5μg	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	33.5% 3.68mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.3% 11g	3700g per day for Men 19-50 years

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

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

• 100 grams of White Corn Flour Masa, enriched have 2.6 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 4.9 times more Vitamin B5 and 5.1 times more Vitamin E than White Corn Flour Masa, enriched.
• 100 grams of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E
• Both White Corn Flour Masa, enriched as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for White Corn Flour Masa, enriched vs Raw Kamut:

• 100 grams of White Corn Flour Masa, enriched have 6.3 times more Calcium and 2.3 times more Iron than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 2.4 times more Copper, 1.4 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium and 2 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 1.7 times more Fat and 2.9 times more Omega 6 than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 4.9 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Raw Kamut offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.