Comparing Nutrients in 100 calories Whole Blue Corn Flour VS Enriched yellow Corn flour masa

Weight per 100 calories

• Whole Blue Corn Flour: 27.5g
• Enriched yellow Corn flour masa: 27.5g

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

Discover which food has more nutrients per 100 calories - Whole Blue Corn Flour or Enriched yellow Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	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	6.07% 2.3g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	4.16% 2.33g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	NA	0.34% 3.03μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.86% 0.063mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.02% 0.15mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.93% 0.13mg	10% 0.13mg	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	NA	11% 44.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	0.14% 1.37mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	6.4% 0.058mg	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	5.98% 0.48mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	6.1% 25.6mg	420mg per day for Men 19-50 years
Manganese	6.45% 0.15mg	4.5% 0.1mg	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	10.3% 72.3mg	9.1% 63.6mg	700mg per day for Men 19-50 years
Potassium	3.08% 105mg	2.12% 72mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.26% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.37mg	0.092% 1.38mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.073% 2.7g	3700g per day for Men 19-50 years

Whole Blue Corn Flour VS Enriched Yellow Corn Flour Masa Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Whole Blue Corn Flour or Enriched yellow Corn flour masa?

Lets compare vitamin content per 100 calories of Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 100 calories of Whole Blue Corn Flour have 2.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 100 kcal of Enriched yellow Corn flour masa contain 9.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.8 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Enriched yellow Corn flour masa have insufficient amounts of Vitamin B5

Comparing minerals per 100 calories for Whole Blue Corn Flour vs Enriched yellow Corn flour masa:

• 100 calories of Whole Blue Corn Flour have 1.4 times more Manganese, 1.5 times more Potassium and 1.2 times more Zinc than Enriched yellow Corn flour masa.
• While 100 kcal of Enriched yellow Corn flour masa contain 27.7 times more Calcium, 1.4 times more Copper, 4.9 times more Iron and 4.8 times more Selenium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Whole Blue Corn Flour lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Whole Blue Corn Flour have 1.3 times more Fiber than Enriched yellow Corn flour masa.
• Both Whole Blue Corn Flour and Enriched yellow Corn flour masa offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.