Comparing Nutrients in 100 grams Cornmeal, yellow, self-rising, bolted, plain, enriched VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	White Corn flour masa	Recommended Dietary Allowance
Energy	11.5% 334kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	8.84% 1.5g	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	54% 70.3g	59% 76.6g	130g per day for Men 19-50 years
Sugars	NA	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	17.6% 6.7g	17% 6.4g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	7.46% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	10.2% 1.63mg	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	41.5% 0.54mg	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	58.3% 233μg	7.25% 29μg	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	NA	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	White Corn flour masa	Recommended Dietary Allowance
Calcium	36% 361mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	16.7% 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	72% 5.76mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	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	115% 804mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, plain, enriched VS White Corn flour masa per 100 g

Compare the macro and micronutrient content in 100 g of Cornmeal, yellow, self-rising, bolted, plain, enriched versus 100 g of White Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cornmeal, yellow, self-rising, bolted, plain, enriched vs White Corn flour masa:

• 100 grams of Cornmeal, yellow, self-rising, bolted, plain, enriched have more Vitamin A, 3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 8 times more Vitamin B9 than White Corn flour masa.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and White Corn flour masa provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of White Corn flour masa have insufficient amounts of Vitamin A
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as White Corn flour masa have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cornmeal, yellow, self-rising, bolted, plain, enriched vs White Corn flour masa:

• 100 grams of Cornmeal, yellow, self-rising, bolted, plain, enriched have 2.6 times more Calcium, 3.9 times more Iron, 1.3 times more Manganese, 3.5 times more Phosphorus and 249.4 times more Sodium than White Corn flour masa.
• While 100 g of White Corn flour masa contain 1.4 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and White Corn flour masa contain similar levels of Magnesium, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

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