Comparing Nutrients in 300 calories Enriched yellow Corn flour masaVS White Cornmeal

Weight per 300 calories

Enriched yellow Corn flour masa

82.6g

White Cornmeal

83g

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

Which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or White Cornmeal?

Macros Ratio

Protein Fat Carbs

Enriched yellow Corn flour masa

82%

White Cornmeal

82%

300 kcal ▼

Macro Nutrients

Enriched yellow Corn flour masavs White Cornmeal

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.14%3.05g

Fat

3.07%2.98g

3.05 gvs2.98 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.37%0.44g

Saturated Fat

1.3%0.42g

0.44 gvs0.42 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.7%0.043g

Omega 3

2.54%0.041g

0.043 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.13%1.4g

Omega 6

7.75%1.3g

1.4 gvs1.3 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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48.7%63.3g

Carbohydrate

49%63.7g

63.3 gvs63.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.73%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.3g

Fiber

16%6.05g

5.3 gvs6.05 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.5%7g

Protein

12%6.73g

7 gvs6.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Enriched yellow Corn flour masavs White Cornmeal

1%9.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.1 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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102%1.2mg

Vitamin B1

26.6%0.32mg

Thiamine

1.2 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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51%0.67mg

Vitamin B2

13%0.17mg

Riboflavin

0.67 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.3%8.2mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

8.2 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.17%0.16mg

Vitamin B5

7.04%0.35mg

Pantothenic acid

0.16 mgvs0.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30%0.39mg

Vitamin B6

19.4%0.25mg

Pyridoxine

0.39 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.5%134μg

Vitamin B9

5.18%20.7μg

Folates and Folic Acid

134 μgvs20.7 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

0%0mg

Ascorbic acid

0 mgvs0 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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Vitamin E

2.32%0.35mg

Tocopherols and Tocotrienols

NA mgvs0.35 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.21%0.25μg

Phytomenadione or phylloquinone

NA μgvs0.25 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched yellow Corn flour masavs White Cornmeal

11.4%114mg

Calcium

0.5%4.97mg

114 mgvs4.97 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

17.8%0.16mg

0.17 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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88%7.02mg

Iron

35.7%2.86mg

7.02 mgvs2.86 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.3%77mg

Magnesium

25%105mg

77 mgvs105 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg

Manganese

18%0.41mg

0.31 mgvs0.41 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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27.3%191mg

Phosphorus

28.5%200mg

191 mgvs200 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.37%217mg

Potassium

7%238mg

217 mgvs238 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.8%8.68μg

Selenium

23.4%13μg

8.68 μgvs13 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.28%4.13mg

Sodium

1.93%29mg

4.13 mgvs29 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.5%1.5mg

Zinc

13.7%1.5mg

1.5 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.1g

Water

0.23%8.5g

8.1 gvs8.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Enriched yellow Corn flour masa vs White Cornmeal:

Enriched yellow Corn flour masa has 3.8 times more Vitamin B1, 4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.5 times more Vitamin B9 than Whole-grain White Cornmeal.
While Whole-grain White Cornmeal contains 2.2 times more Vitamin B5 than Enriched yellow Corn flour masa.
Both Enriched yellow Corn flour masa as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched yellow Corn flour masa vs White Cornmeal:

Enriched yellow Corn flour masa has 22.9 times more Calcium and 2.5 times more Iron than Whole-grain White Cornmeal.
While Whole-grain White Cornmeal contains 1.4 times more Magnesium, 1.3 times more Manganese and 1.5 times more Selenium than Enriched yellow Corn flour masa.
Both Enriched yellow Corn flour masa and Whole-grain White Cornmeal have similar amounts of Copper, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Enriched yellow Corn flour masa and Whole-grain White Cornmeal have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
Both Enriched yellow Corn flour masa as well as Whole-grain White Cornmeal have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched yellow Corn flour masaVS Cooked Enriched Pasta with SaltWhite CornmealVS Cooked Enriched Pasta with Salt

Compare Foods

Comparing Nutrients in 300 calories Enriched yellow Corn flour masaVS White Cornmeal

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or White Cornmeal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: