Comparing Nutrients in 100 grams White Cornmeal VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	White Cornmeal	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	12.5% 362kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.51g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	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	19.2% 7.3g	17% 6.4g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	0.6% 6mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	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	43% 3.45mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	34.4% 241mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.82mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cornmeal VS Enriched yellow Corn flour masa per 100 g

Compare the macro and micronutrient content in 100 g of White Cornmeal 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 White Cornmeal vs Enriched yellow Corn flour masa:

• 100 grams of White Cornmeal have 2.2 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 100 g of Enriched yellow Corn flour masa contain 3.8 times more Vitamin B1, 4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Whole-grain White Cornmeal.
• Both Whole-grain White Cornmeal as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for White Cornmeal vs Enriched yellow Corn flour masa:

• 100 grams of White Cornmeal have 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Selenium and 7 times more Sodium than Enriched yellow Corn flour masa.
• While 100 g of Enriched yellow Corn flour masa contain 23 times more Calcium and 2.5 times more Iron than Whole-grain White Cornmeal.
• Both White Cornmeal and Enriched yellow Corn flour masa contain similar levels of Copper, Phosphorus, Potassium and Zinc per 100 grams.
• 100 grams of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• Both Whole-grain White Cornmeal and Enriched yellow Corn flour masa have similar amounts of macro-nutrients per 100 g
• Both White Cornmeal and Enriched yellow Corn flour masa offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.