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

Weight per 100 calories

• White Corn flour masa: 27.5g
• Cornmeal, yellow, self-rising, bolted, plain, enriched: 30g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - White Corn flour masa or Cornmeal, yellow, self-rising, bolted, plain, enriched?

Macros Ratio

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

Macro Nutrients

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	4.64% 1.76g	5.28% 2g	38g per day for Men 19-50 years
Protein	4.16% 2.33g	4.43% 2.48g	56g per day for Men 19-50 years

Vitamins

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.06% 0.027mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.4% 0.16mg	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	2% 8μg	17.4% 69.8μg	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	0.22% 0.033mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn flour masa	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	3.8% 38mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	5% 0.045mg	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	5.06% 0.4mg	21.6% 1.72mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.6mg	6.13% 25.7mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	6.5% 0.15mg	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	9.1% 63.6mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	2.12% 72mg	2.25% 76.3mg	3400mg per day for Men 19-50 years
Selenium	5.26% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.092% 1.38mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.44% 0.6mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.1% 3.77g	3700g per day for Men 19-50 years

White Corn Flour Masa VS Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Corn flour masa or Cornmeal, yellow, self-rising, bolted, plain, enriched?

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

• 100 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 3.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 8.7 times more Vitamin B9 than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of White Corn flour masa have insufficient amounts of Vitamin B5 and Vitamin B9
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of White Corn flour masa have 1.3 times more Copper than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 100 kcal of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 2.8 times more Calcium, 4.3 times more Iron, 1.4 times more Manganese, 3.8 times more Phosphorus and 271.1 times more Sodium than White Corn flour masa.
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched contain similar levels of Magnesium, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of macro-nutrients per 100 kcal
• Both White Corn flour masa and Cornmeal, yellow, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 calories.
• Both White Corn flour masa as well as Cornmeal, yellow, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 100 calories.