BNI™ 031.70c: Corn flour, masa (USDA)

dietBNI™ 31.70c: Corn flour, masa, USDA, 2012.

Masa harina (yellow or white, enriched or unenriched), a corn meal product made with nixtamalized corn.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 9.3 37.2 9.9 20.0 75.5 18.9
Carbohydrate 76.3 305.2 80.8 55.0 207.6 51.9
Sugar 1.6 6.4 1.7 < 10.0 < 37.8 < 9.4
Fat 3.9 35.1 9.3 25.0 94.4 10.5
Saturated fat 0.5 4.5 1.2 < 10.0 < 37.8 < 4.2
Fiber 6.4 - 21.3 18.9 - 5.7
Sodium 0.005 - 0.3 < 18.9 - < 0.378
Misc 4.1 - - - - 12.7
Total 100.0 377.5 100.0 100.0 377.5 100.0
kJul - 1579.5 - - 1579.5 -
Nutritional balance (100g)
x (bad) Very low in protein
x (bad) Extremely high in carbohydrate
(good) Very low in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
о (ok) Slightly low in fiber
(good) Extremely low in sodium
80% *
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% * *
15% * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%  
10%
15%   
20%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * *
kcal per serving = 377.5 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 31.70
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 31.70
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 59.8 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 59.8 kcal Reduce BNI to 15.85
Burn those kcal out doing… 1197 steps
or 20 minutes slow walking (~3.2km/h)
or 13 minutes fast walking (~5.6km/h)
or 6 minutes jogging (~8km/h)
or 12 minutes leisure cycling (<16km/h)
or 7 minutes swimming
or 5 minutes stair treadmill
Reduce kcal to 317.7 kcal per serving All reduce BNI to 15.85
317.7 kcal = energy for approximately 191 minutes (~ 3.2 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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