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Comparing Nutrients in 14 ounces Enriched yellow Corn flour masaVS Carrots

Macros Ratio

Protein Fat Carbs

Enriched yellow Corn flour masa
9%
9%
82%
Carrots
8%
5%
87%
14 oz ▼

Macro Nutrients

49.7%1441kcal
Energy
5.6%163kcal
1441 kcalvs163 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15%14.6g
Fat
0.98%0.95g
14.6 gvs0.95 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.6%2.1g
Saturated Fat
0.4%0.13g
2.1 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g
Omega 3
0.5%0.008g
0.21 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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39%6.64g
Omega 6
2.33%0.4g
6.64 gvs0.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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234%304g
Carbohydrate
29.2%38g
304 gvs38 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
26%19g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs19 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3%2.2g
≤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]
NA gvs2.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.34g
NA gvs2.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%14.2g
NA gvs14.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.4g
Fiber
29.2%11g
25.4 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60%33.6g
Protein
6.6%3.7g
33.6 gvs3.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

4.85%43.7μg
Vitamin A
368%3314μg
RAE, retinol activity equivalents
43.7 μgvs3314 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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488%5.85mg
Vitamin B1
22%0.26mg
Thiamine
5.85 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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246%3.2mg
Vitamin B2
17.7%0.23mg
Riboflavin
3.2 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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246%39.4mg
Vitamin B3
24.4%3.9mg
Niacin, nicotinic acid, niacinamide
39.4 mgvs3.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.2%0.76mg
Vitamin B5
21.7%1.1mg
Pantothenic acid
0.76 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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145%1.9mg
Vitamin B6
42%0.55mg
Pyridoxine
1.9 mgvs0.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
29.4%8.8μg
Biotin
NA μgvs8.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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161%643μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
643 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
26%23.4mg
Ascorbic acid
0 mgvs23.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
17.5%2.6mg
Tocopherols and Tocotrienols
NA mgvs2.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
43.7%52.4μg
Phytomenadione or phylloquinone
NA μgvs52.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

54.8%548mg
Calcium
13%131mg
548 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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92%0.83mg
Copper
20%0.18mg
0.83 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.7μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.7 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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422%33.7mg
Iron
15%1.2mg
33.7 mgvs1.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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88%369mg
Magnesium
11.3%47.6mg
369 mgvs47.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65%1.5mg
Manganese
24.7%0.57mg
1.5 mgvs0.57 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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131%917mg
Phosphorus
20%139mg
917 mgvs139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.6%1040mg
Potassium
37.4%1270mg
1040 mgvs1270 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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75.8%41.7μg
Selenium
0.72%0.4μg
41.7 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg
Sodium
18.3%274mg
20 mgvs274 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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65%7.14mg
Zinc
8.66%0.95mg
7.14 mgvs0.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.05%39g
Water
9.47%350g
39 gvs350 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Enriched yellow Corn flour masa vs Carrots:
Comparing minerals per 14 ounces for Enriched yellow Corn flour masa vs Carrots:
Comparison of macro-nutrients per 14 ounces:



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