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

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	12.4% 361kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	3.98% 3.86g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	9.84% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	59% 76.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.22% 1.6g	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	19.2% 7.3g	17% 6.4g	38g per day for Men 19-50 years
Protein	12.4% 6.93g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	6.25% 25μg	40.5% 162μg	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	2.8% 0.42mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	0.7% 7mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	29.8% 2.38mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	39% 272mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	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	15.7% 1.73mg	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

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

• Whole-grain Yellow Corn Flour has more Vitamin A, 3.4 times more Vitamin B5 and 3.5 times more Vitamin E than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 6 times more Vitamin B1, 10.1 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Whole Yellow Corn Flour vs White Corn Flour Masa, enriched:

• Whole-grain Yellow Corn Flour has 1.2 times more Manganese, 1.2 times more Potassium and 1.5 times more Selenium than White Corn Flour Masa, enriched.
• While White Corn Flour Masa, enriched contains 19.7 times more Calcium and 3.6 times more Iron than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Corn Flour Masa, enriched contains 2.5 times more Sugars than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and White Corn Flour Masa, enriched have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Whole-grain Yellow Corn Flour as well as White Corn Flour Masa, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.