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Compare Nutrients in 100 grams Enriched yellow Corn flour masaVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Enriched yellow Corn flour masa
9%
9%
82%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Enriched yellow Corn flour masaBaked White Potatoes
Vitamin A
1.22%
0.11%
11 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
123%
4%
1.475 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
62%
3.3%
0.805 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
62%
9.55%
9.932 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
36.5%
16%
0.475 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
40.5%
9.5%
162 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched yellow Corn flour masaBaked White Potatoes
Calcium
14%
1%
138 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
14%
0.209 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
106%
8%
8.5 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
23%
6.75%
93 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
16%
8.2%
0.376 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
33%
10.7%
231 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.57%
11.6%
262 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
19%
0.91%
10.5 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.47%
5 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
16%
3.2%
1.8 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched yellow Corn flour masa vs Baked White Potatoes:
Enriched yellow Corn flour masa has 11 times more Vitamin A, 30.7 times more Thiamine, 18.7 times more Vitamin B2, 6.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.3 times more Folate than Baked Whole White Potatoes.

Comparing minerals per 100 grams for Enriched yellow Corn flour masa vs Baked White Potatoes:
Enriched yellow Corn flour masa has 13.8 times more Calcium, 1.6 times more Copper, 13.3 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 21 times more Selenium and 5.1 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.1 times more Potassium than Enriched yellow Corn flour masa.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched yellow Corn flour masaBaked White Potatoes
Fat
3.8%
0.15%
3.69 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15%
3.75%
8.46 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
59%
16%
76.59 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12.5%
3.17%
363 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17%
5.53%
6.4 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
1.66%
0.13%
0.532 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.25%
0.94%
0.052 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
9.84%
0.29%
1.672 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.26%
2.04%
9.79 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched yellow Corn flour masa has 24.6 times more Fat, 4 times more Protein, 3.6 times more Carbohydrate, 3.9 times more Energy, 3 times more Fiber, 13.3 times more Saturated Fat, 3.5 times more Omega 3 and 34.1 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 7.7 times more Water than Enriched yellow Corn flour masa.