Vegan - Vegetarian RecipesCorn Masa Flour - Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat

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Ingredients Descriptions and Photos
Corn Masa Flour

Corn Masa Flour
(Corn Masa Flour) Corn masa flour is made from dehydrated, finely ground whole grain corn and lime. It's primarily used for making tortillas and other Mexican, and Central and South American recipes.  We also use the corn mesa flour as a coating and dusting flour, as a thickening agent, and in baking.  We could not find the nutritional information for the whole grain masa flour with lime.  Since we use only whole grains, we could not be completely sure of the actual nutritional content of this flour, which we believe is somewhere in between the nutritional information for whole-grain masa and enriched masa flours, which can be seen below.

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Corn flour, whole-grain, white

Refuse: 0%
NDB No: 20316 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams 		Number
of Data
Points 		Std.
Error 		1.00 X 1 cup
-------
117g
Proximates
Water
g
10.91
2
0
12.76
Energy
kcal
361
0
0
422
Energy
kj
1510
0
0
1767
Protein
g
6.93
2
0
8.11
Total lipid (fat)
g
3.86
2
0
4.52
Ash
g
1.45
2
0
1.70
Carbohydrate, by difference
g
76.85
0
0
89.91
Fiber, total dietary
g
7.3
0
0
8.5
Sugars, total
g
0.64
0
0
0.75
Minerals
Calcium, Ca
mg
7
2
0
8
Iron, Fe
mg
2.38
2
0
2.78
Magnesium, Mg
mg
93
2
0
109
Phosphorus, P
mg
272
2
0
318
Potassium, K
mg
315
2
0
369
Sodium, Na
mg
5
1
0
6
Zinc, Zn
mg
1.73
2
0
2.02
Copper, Cu
mg
0.230
2
0
0.269
Manganese, Mn
mg
0.460
2
0
0.538
Selenium, Se
mcg
15.4
0
0
18.0
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
0
0.0
Thiamin
mg
0.246
2
0
0.288
Riboflavin
mg
0.080
2
0
0.094
Niacin
mg
1.900
2
0
2.223
Pantothenic acid
mg
0.658
2
0
0.770
Vitamin B-6
mg
0.370
0
0
0.433
Folate, total
mcg
25
2
0
29
Folic acid
mcg
0
0
0
0
Folate, food
mcg
25
2
0
29
Folate, DFE
mcg_DFE
25
0
0
29
Choline, total
mg
21.6
0
0
25.3
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
3
0
0
4
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.42
0
0
0.49
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
0.3
0
0
0.4
Lipids
Fatty acids, total saturated
g
0.543
0
0
0.635
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.463
197
0
0.542
18:0
g
0.061
197
0
0.071
Fatty acids, total monounsaturated
g
1.018
0
0
1.191
16:1 undifferentiated
g
0.003
197
0
0.004
18:1 undifferentiated
g
1.015
197
0
1.188
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
1.759
0
0
2.058
18:2 undifferentiated
g
1.706
197
0
1.996
18:3 undifferentiated
g
0.053
197
0
0.062
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.049
0
0
0.057
Threonine
g
0.261
0
0
0.305
Isoleucine
g
0.248
0
0
0.290
Leucine
g
0.850
0
0
0.995
Lysine
g
0.195
0
0
0.228
Methionine
g
0.145
0
0
0.170
Cystine
g
0.125
0
0
0.146
Phenylalanine
g
0.340
0
0
0.398
Tyrosine
g
0.282
0
0
0.330
Valine
g
0.351
0
0
0.411
Arginine
g
0.345
0
0
0.404
Histidine
g
0.211
0
0
0.247
Alanine
g
0.518
0
0
0.606
Aspartic acid
g
0.482
0
0
0.564
Glutamic acid
g
1.300
0
0
1.521
Glycine
g
0.284
0
0
0.332
Proline
g
0.605
0
0
0.708
Serine
g
0.329
0
0
0.385
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
1
0
0
1
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
1
0
0
1
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
5
0
0
6

USDA National Nutrient Database for Standard Reference, Release 20 (2007)

Corn flour, masa, enriched, white

Refuse: 0%
NDB No: 20017 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams 		Number
of Data
Points 		Std.
Error 		1.00 X 1 cup
-------
114g
Proximates
Water
g
9.03
24
0.242
10.29
Energy
kcal
365
0
0
416
Energy
kj
1527
0
0
1741
Protein
g
9.34
24
0.144
10.65
Total lipid (fat)
g
3.78
24
0.099
4.31
Ash
g
1.57
24
0.023
1.79
Carbohydrate, by difference
g
76.27
0
0
86.95
Fiber, total dietary
g
9.6
0
0
10.9
Sugars, total
g
0.64
0
0
0.73
Minerals
Calcium, Ca
mg
141
29
10.103
161
Iron, Fe
mg
7.21
30
0.503
8.22
Magnesium, Mg
mg
110
3
0.285
125
Phosphorus, P
mg
223
8
27.332
254
Potassium, K
mg
298
9
20.888
340
Sodium, Na
mg
5
6
1.172
6
Zinc, Zn
mg
1.78
4
0.181
2.03
Copper, Cu
mg
0.169
9
0.023
0.193
Manganese, Mn
mg
0.484
10
0.022
0.552
Selenium, Se
mcg
15.0
1
0
17.1
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
0
0.0
Thiamin
mg
1.429
22
0.087
1.629
Riboflavin
mg
0.753
22
0.051
0.858
Niacin
mg
9.843
22
0.443
11.221
Pantothenic acid
mg
0.658
1
0
0.750
Vitamin B-6
mg
0.370
3
0.07
0.422
Folate, total
mcg
233
0
0
266
Folic acid
mcg
209
0
0
238
Folate, food
mcg
24
3
10.437
27
Folate, DFE
mcg_DFE
380
0
0
433
Choline, total
mg
4.3
0
0
4.9
Betaine
mg
2.0
1
0
2.3
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
3
1
0
3
Vitamin A, RAE
mcg_RAE
0
1
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.15
0
0
0.17
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
0.3
0
0
0.3
Lipids
Fatty acids, total saturated
g
0.532
0
0
0.606
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.453
197
0
0.516
18:0
g
0.060
197
0
0.068
Fatty acids, total monounsaturated
g
0.997
0
0
1.137
16:1 undifferentiated
g
0.003
197
0
0.003
18:1 undifferentiated
g
0.994
197
0
1.133
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
1.724
0
0
1.965
18:2 undifferentiated
g
1.672
197
0
1.906
18:3 undifferentiated
g
0.052
197
0
0.059
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.066
0
0
0.075
Threonine
g
0.351
0
0
0.400
Isoleucine
g
0.334
0
0
0.381
Leucine
g
1.146
0
0
1.306
Lysine
g
0.263
0
0
0.300
Methionine
g
0.196
0
0
0.223
Cystine
g
0.168
0
0
0.192
Phenylalanine
g
0.459
0
0
0.523
Tyrosine
g
0.380
0
0
0.433
Valine
g
0.473
0
0
0.539
Arginine
g
0.466
0
0
0.531
Histidine
g
0.285
0
0
0.325
Alanine
g
0.699
0
0
0.797
Aspartic acid
g
0.650
0
0
0.741
Glutamic acid
g
1.754
0
0
2.000
Glycine
g
0.383
0
0
0.437
Proline
g
0.815
0
0
0.929
Serine
g
0.444
0
0
0.506
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
1
1
0
1
Carotene, alpha
mcg
0
1
0
0
Cryptoxanthin, beta
mcg
1
1
0
1
Lycopene
mcg
0
1
0
0
Lutein + zeaxanthin
mcg
5
1
0
6

USDA National Nutrient Database for Standard Reference, Release 20 (2007)

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Vegan FlagThe above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!