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Comparing Nutrients in 100 grams Enriched yellow Corn flour masaVS White Cornmeal

Macros Ratio

Protein Fat Carbs

Enriched yellow Corn flour masa
9%
9%
82%
White Cornmeal
9%
9%
82%
100 g ▼

Macro Nutrients

12.5%363kcal
Energy
12.5%362kcal
363 kcalvs362 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g
Fat
3.7%3.6g
3.7 gvs3.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.66%0.53g
Saturated Fat
1.58%0.51g
0.53 gvs0.51 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.25%0.052g
Omega 3
3.06%0.049g
0.052 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.84%1.67g
Omega 6
9.35%1.6g
1.67 gvs1.6 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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59%76.6g
Carbohydrate
59%77g
76.6 gvs77 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.88%0.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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17%6.4g
Fiber
19.2%7.3g
6.4 gvs7.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.46g
Protein
14.5%8.1g
8.46 gvs8.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.22%11μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
11 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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123%1.48mg
Vitamin B1
32%0.39mg
Thiamine
1.48 mgvs0.39 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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62%0.81mg
Vitamin B2
15.5%0.2mg
Riboflavin
0.81 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62%9.93mg
Vitamin B3
22.7%3.63mg
Niacin, nicotinic acid, niacinamide
9.93 mgvs3.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.84%0.19mg
Vitamin B5
8.5%0.43mg
Pantothenic acid
0.19 mgvs0.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.5%0.48mg
Vitamin B6
23.4%0.3mg
Pyridoxine
0.48 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40.5%162μg
Vitamin B9
6.25%25μg
Folates and Folic Acid
162 μgvs25 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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NA
Vitamin E
2.8%0.42mg
Tocopherols and Tocotrienols
NA mgvs0.42 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.25%0.3μg
Phytomenadione or phylloquinone
NA μgvs0.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%138mg
Calcium
0.6%6mg
138 mgvs6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.2%0.21mg
Copper
21.4%0.19mg
0.21 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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106%8.5mg
Iron
43%3.45mg
8.5 mgvs3.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22%93mg
Magnesium
30.2%127mg
93 mgvs127 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.3%0.38mg
Manganese
21.7%0.5mg
0.38 mgvs0.5 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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33%231mg
Phosphorus
34.4%241mg
231 mgvs241 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.7%262mg
Potassium
8.44%287mg
262 mgvs287 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.5μg
Selenium
28%15.5μg
10.5 μgvs15.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
2.33%35mg
5 mgvs35 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.4%1.8mg
Zinc
16.5%1.82mg
1.8 mgvs1.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.8g
Water
0.28%10.3g
9.8 gvs10.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Enriched yellow Corn flour masa vs White Cornmeal:
Comparing minerals per 100 grams for Enriched yellow Corn flour masa vs White Cornmeal:
Comparison of macro-nutrients per 100 grams:



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