Comparing Nutrients in 100 grams Enriched yellow Corn flour masa VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Navy Beans	26%	4%	70%

Macro Nutrients

	Enriched yellow Corn flour masa	Navy Beans	Recommended Dietary Allowance
Energy	12.5% 363kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	9.84% 1.67g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	5.35% 3.88g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	17% 6.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	15% 8.46g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Navy Beans	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.48mg	33% 0.43mg	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	91% 364μg	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	NA	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Navy Beans	Recommended Dietary Allowance
Calcium	14% 138mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	93% 0.83mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	61.7% 1.4mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	20% 11μg	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% 3.65mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Navy Beans per 100 g

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

Lets compare vitamin content per 100 grams of Enriched yellow Corn flour masa vs Navy Beans:

• 100 grams of Enriched yellow Corn flour masa have 1.9 times more Vitamin B1, 4.9 times more Vitamin B2 and 4.5 times more Vitamin B3 than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Navy Beans provide similar amounts of Vitamin B6 per 100 grams.
• Both Enriched yellow Corn flour masa as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Enriched yellow Corn flour masa vs Navy Beans:

• 100 grams of Enriched yellow Corn flour masa have 1.5 times more Iron than Navy Beans.
• While 100 g of Raw Navy Beans contain 4 times more Copper, 1.9 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus, 4.5 times more Potassium and 2 times more Zinc than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Navy Beans contain similar levels of Calcium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched yellow Corn flour masa have 2.5 times more Fat, 5 times more Omega 6 and 1.3 times more Carbohydrate than Navy Beans.
• While 100 g of Raw Navy Beans contain 10.3 times more Omega 3, 2.4 times more Fiber and 2.6 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Navy Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6