Comparing Nutrients in 300 calories Enriched yellow Corn flour masaVS Cooked Enriched Pasta with Salt

Weight per 300 calories

Enriched yellow Corn flour masa

82.6g

Cooked Enriched Pasta with Salt

191g

Enriched yellow Corn flour masa has 2.3 times more energy per 100g than Cooked Enriched Pasta with Salt. It has high energy density when compared to other foods. Cooked Enriched Pasta with Salt having above average energy density.

Which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or Cooked Enriched Pasta with Salt?

Macros Ratio

Protein Fat Carbs

Enriched yellow Corn flour masa

82%

Cooked Enriched Pasta with Salt

15%

80%

300 kcal ▼

Macro Nutrients

Enriched yellow Corn flour masavs Cooked Enriched Pasta with Salt

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

1.83%1.78g

3.05 gvs1.78 g

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

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1.37%0.44g

Saturated Fat

1.05%0.34g

0.44 gvs0.34 g

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

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2.7%0.043g

Omega 3

2.87%0.046g

0.043 gvs0.046 g

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

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8.13%1.4g

Omega 6

3.3%0.56g

1.4 gvs0.56 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

45%58.5g

63.3 gvs58.5 g

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

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Sugars

1.48%1.07g

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

NA gvs1.07 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.076g

NA gvs0.076 g

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

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Sucrose

%0.17g

NA gvs0.17 g

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

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14%5.3g

Fiber

9.05%3.44g

5.3 gvs3.44 g

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

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12.5%7g

Protein

19.8%11g

7 gvs11 g

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

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Vitamins

Enriched yellow Corn flour masavs Cooked Enriched Pasta with Salt

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

43.6%0.52mg

Thiamine

1.2 mgvs0.52 mg

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

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51%0.67mg

Vitamin B2

20%0.26mg

Riboflavin

0.67 mgvs0.26 mg

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

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51.3%8.2mg

Vitamin B3

20%3.23mg

Niacin, nicotinic acid, niacinamide

8.2 mgvs3.23 mg

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

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3.17%0.16mg

Vitamin B5

4.3%0.21mg

Pantothenic acid

0.16 mgvs0.21 mg

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

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30%0.39mg

Vitamin B6

7.2%0.094mg

Pyridoxine

0.39 mgvs0.094 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

35%139μg

Folates and Folic Acid

134 μgvs139 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

0.76%0.11mg

Tocopherols and Tocotrienols

NA mgvs0.11 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Enriched yellow Corn flour masavs Cooked Enriched Pasta with Salt

11.4%114mg

Calcium

1.34%13.4mg

114 mgvs13.4 mg

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

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19%0.17mg

Copper

21.2%0.19mg

0.17 mgvs0.19 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

30.6%2.45mg

7.02 mgvs2.45 mg

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

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18.3%77mg

Magnesium

8.2%34.4mg

77 mgvs34.4 mg

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

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13.5%0.31mg

Manganese

26.8%0.62mg

0.31 mgvs0.62 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

16%111mg

191 mgvs111 mg

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

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6.37%217mg

Potassium

2.47%84mg

217 mgvs84 mg

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

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15.8%8.68μg

Selenium

92%50.4μg

8.68 μgvs50.4 μg

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

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0.28%4.13mg

Sodium

16.7%250mg

4.13 mgvs250 mg

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

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13.5%1.5mg

Zinc

8.86%0.97mg

1.5 mgvs0.97 mg

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

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0.22%8.1g

Water

3.2%119g

8.1 gvs119 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 Cooked Enriched Pasta with Salt:

Enriched yellow Corn flour masa has 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.2 times more Vitamin B6 than Cooked Enriched Pasta with Salt.
While Cooked Enriched Pasta with Salt contains 1.3 times more Vitamin B5 than Enriched yellow Corn flour masa.
Both Enriched yellow Corn flour masa and Cooked Enriched Pasta with Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Enriched yellow Corn flour masa as well as Cooked Enriched Pasta with Salt 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 Cooked Enriched Pasta with Salt:

Enriched yellow Corn flour masa has 8.5 times more Calcium, 2.9 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Zinc than Cooked Enriched Pasta with Salt.
While Cooked Enriched Pasta with Salt contains 2 times more Manganese, 5.8 times more Selenium, 60.6 times more Sodium and 14.7 times more Water than Enriched yellow Corn flour masa.
Both Enriched yellow Corn flour masa and Cooked Enriched Pasta with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enriched yellow Corn flour masa has 1.7 times more Fat, 2.5 times more Omega 6 and 1.5 times more Fiber than Cooked Enriched Pasta with Salt.
While Cooked Enriched Pasta with Salt contains 1.6 times more Protein than Enriched yellow Corn flour masa.
Both Enriched yellow Corn flour masa and Cooked Enriched Pasta with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Enriched yellow Corn flour masa as well as Cooked Enriched Pasta with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched yellow Corn flour masaVS White CornmealCooked Enriched Pasta with SaltVS White CornmealEnriched yellow Corn flour masaVS White Enriched Degermed CornmealCooked Enriched Pasta with SaltVS White Enriched Degermed Cornmeal

Compare Foods

Comparing Nutrients in 300 calories Enriched yellow Corn flour masaVS Cooked Enriched Pasta with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or Cooked Enriched Pasta with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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