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

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	White Corn flour masa	Recommended Dietary Allowance
Energy	12% 348kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	56.5% 73.4g	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	16.6% 6.3g	17% 6.4g	38g per day for Men 19-50 years
Protein	15% 8.4g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.4% 0.71mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	7.46% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.39mg	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	66% 264μg	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, with wheat flour added, enriched	White Corn flour masa	Recommended Dietary Allowance
Calcium	30% 299mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	62% 4.95mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	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	93% 651mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	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	88% 1319mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	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: Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched VS White Corn flour masa per 100 g

Compare the macro and micronutrient content in 100 g of Cornmeal, yellow, self-rising, bolted, with wheat flour added, 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, with wheat flour added, enriched vs White Corn flour masa:

• 100 grams of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5 and 9.1 times more Vitamin B9 than White Corn flour masa.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and White Corn flour masa provide similar amounts of Vitamin B6 per 100 grams.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched as well as White 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 Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs White Corn flour masa:

• 100 grams of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have 2.2 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese, 2.8 times more Phosphorus and 263.8 times more Sodium than White Corn flour masa.
• While 100 g of White Corn flour masa contain 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.

Comparison of macro-nutrients per 100 grams:

• 100 g of White Corn flour masa contain 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and White Corn flour masa offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.