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Nutritional Info: Corn flour, masa, unenriched, white

The USDA reference number for this food is: 20019
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Corn flour, masa, unenriched, white

Nutrition Facts

Serving Size: 1 cup (114g or 4 oz)
 

Amount Per Serving

 

Calories

416
Calories from Fat 37
 

% Daily Value*

 

Total Fat

4g
7%
 
Saturated Fat 1g3%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

6mg
0%
 

Total Carbohydrate

87g
29%
 
Dietary Fiber 7g29%
 
Sugars 2g
 

Protein

11g
 
Vitamin A0% · Vitamin C0%
 
Calcium16% · Iron9%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Gordita-a gordita in Mexican cuisine is a Corn Cake made with Masa Harina (cornmeal) and stuffed with cheese, meat or other fillings
Gordita-a gordita in Mexican cuisine is a Corn Cake made with Masa Harina (cornmeal) and stuffed with cheese, meat or other fillings

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Calories

Calories

Serving Size: 1 cup (114g or 4 oz)
kcal*kjoules*RDI%
 
Total Calories416 kcal1741 kJ21%
 
from Carbs350.5 kcal1466.46 kJ
 
from Fat36.8 kcal154.1 kJ
 
from Protein28.9 kcal120.84 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 114 grams of Corn flour, masa, unenriched, white


Vitamin Content

Vitamin Content

Serving Size: 1 cup (114g or 4 oz)
AmountRDI%
 
Vitamin A 5.7 IU 0%
 
Vitamin B6 0.5415 mg 27%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.1368 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.25422 mg 17%
 
Riboflavin 0.11058 mg 7%
 
Niacin 1.86276 mg 9%
 
Pantothenic Acid 0.21888 mg 2%
 
Folate 33.06 mcg 8%
 
Folate, Food 33.06 mcg 8%
 
Folate, DFE 33.06 mcg DFE 8%
 
Choline 9.804 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 114g (4.02 oz) of Corn flour, masa, unenriched, white contains. Vitamin RDI for 114 grams of Corn flour, masa, unenriched, white


Mineral Content

Mineral Content

Serving Size: 1 cup (114g or 4 oz)
AmountRDI%
 
Calcium 155.04 mg 16%
 
Iron 1.6758 mg 9%
 
Magnesium 106.02 mg 27%
 
Phosphorus 243.96 mg 24%
 
Potassium 299.82 mg 6%
 
Sodium 5.7 mg 0%
 
Zinc 2.052 mg 14%
 
Copper 0.2052 mg 10%
 
Manganese 0.50958 mg 25%
 
Selenium 15.96 mcg 23%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 114g (4.02 oz) of Corn flour, masa, unenriched, white contains. Mineral RDI for 114 grams of Corn flour, masa, unenriched, white


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (114g or 4 oz)
AmountRDI%*
 
Protein10.5792g21%
 

Essential Aminos

 
Histidine0.3249 g46%
 
Isoleucine0.34428 g25%
 
Leucine1.28136 g47%
 
Lysine0.2736 g13%
 
Methionine0.20862 g
 
Phenylalanine0.51414 g
 
Threonine0.30552 g29%
 
Tryptophan0.07752 g28%
 
Valine0.47424 g26%
 

Non-essential Aminos

 
Arginine0.46854 g
 
Alanine0.79344 g
 
Aspartate0.68286 g
 
Cystine0.228 g
 
Glutamate1.97106 g
 
Glycine0.39102 g
 
Hydroxyproline
 
Proline0.84474 g
 
Serine0.51984 g
 
Tyrosine0.28614 g
 
Methionine + Cystine† 0.43662 g 42
 
Phenylalanine + Tyrosine† 0.80028 g 76
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Corn flour, masa, unenriched, white is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 114g (4.02 oz) of Corn flour, masa, unenriched, white. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 114g (4.02 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 114 grams of Corn flour, masa, unenriched, white


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (114g or 4 oz)
AmountRDI%
 
Total Carbohydrates86.9706g29%
 
Dietary Fiber7.296g29%
 
Starch75.24g
 
Sugars1.8354g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
114g (4.02 oz) grams of Corn flour, masa, unenriched, white contains 86.9706 grams of carbohydrates which is 29% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 114 grams of Corn flour, masa, unenriched, white contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (114g or 4 oz)
AmountRDI%
 
Total Fat4.4004g7%
 
Total Omega-3 Fatty Acids0.05928g
 
Total Omega-6 Fatty Acids1.90608g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.60648g3%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.51642g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.0684g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.13658g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.13316g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.00342g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.96536g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.90608g
 
Linolenic Acid   [Octadecatrienoic Acid]0.05928g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Corn flour, masa, unenriched, white in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 114 grams of Corn flour, masa, unenriched, white
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (114g or 4 oz)
Amount
 
Alcohol0g
 
Water10.3056g
 
Ash1.7328g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Corn flour, masa, unenriched, white:

Corn flour, masa, unenriched, white is an excellent source of Vitamin B6, Magnesium, Phosphorus, Manganese, Selenium, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Corn flour, masa, unenriched, white is a good source of Thiamin, Calcium, Zinc and Copper. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 20
Athletic Diet - Low Fat, High Protein and Carbs 75
Low Fat Diet (e.g. Jenny Craig) 65
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 62
Low Sodium Diet 97
Low Glycemic Index Diet (e.g. South Beach Diet) 32
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 416 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 416 calories contained in 114g (4.02 oz)g of Corn flour, masa, unenriched, white. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 416 calories
Stretching2 hours 19 mins(180 cal/hr)
Walking (3.5 mph)1 hour 29 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 26 mins(290 cal/hr)
Dancing1 hour 16 mins(330 cal/hr)
Light gardening/yard work1 hour 16 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 16 mins(330 cal/hr)
Hiking1 hour 7 mins(370 cal/hr)
Amount of Vigorous exercise to burn 416 calories
Weight lifting (vigorous effort)57 mins(440 cal/hr)
Heavy yard work (chopping wood)57 mins(440 cal/hr)
Basketball (vigorous)57 mins(440 cal/hr)
Walking (4.5 mph)54 mins(460 cal/hr)
Aerobics52 mins(480 cal/hr)
Swimming (slow freestyle laps)49 mins(510 cal/hr)
Running/jogging (5 mph)42 mins(590 cal/hr)
Bicycling (>10 mph)42 mins(590 cal/hr)
Exercise profile for 114g (4.02 oz) of Corn flour, masa, unenriched, white

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Corn flour, masa, unenriched, white" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 16 Aug 2017 http://skipthepie.org/cereal-grains-and-pasta/corn-flour-masa-unenriched-white/

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