Comparing Nutrients in 100 grams Whole Blue Corn Flour VS Enriched yellow Corn flour masa

Macros Ratio

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

Macro Nutrients

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	12.6% 364kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	9.84% 1.67g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	59% 76.6g	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	22% 8.4g	17% 6.4g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	36.5% 0.48mg	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	NA	40.5% 162μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	0.5% 5mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	23.2% 0.21mg	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	21.8% 1.74mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	16.3% 0.38mg	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	37.6% 263mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Enriched yellow Corn flour masa per 100 g

Compare the macro and micronutrient content in 100 g of Whole Blue Corn Flour versus 100 g of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 100 grams of Whole Blue Corn Flour have 2.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 100 g of Enriched yellow Corn flour masa contain 9.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.8 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per 100 grams.

Comparing minerals per 100 grams for Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 100 grams of Whole Blue Corn Flour have 1.4 times more Manganese, 1.5 times more Potassium and 1.2 times more Zinc than Enriched yellow Corn flour masa.
• While 100 g of Enriched yellow Corn flour masa contain 27.6 times more Calcium, 1.4 times more Copper, 4.9 times more Iron and 4.8 times more Selenium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Blue Corn Flour have 1.4 times more Fat and 1.3 times more Fiber than Enriched yellow Corn flour masa.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.