Comparing Nutrients in 100 calories Yellow Unenriched Degermed Cornmeal VS Cooked Regular Long-grain White Rice

Weight per 100 calories

• Yellow Unenriched Degermed Cornmeal: 27g
• Cooked Regular Long-grain White Rice: 77g

Yellow Unenriched Degermed Cornmeal has 2.8 times more energy per 100g than Cooked Regular Long-grain White Rice. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Yellow Unenriched Degermed Cornmeal or Cooked Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	0.053% 0.038g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.063% 0.046g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.77% 1.05g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.33% 2.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.15% 0.038mg	1.3% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.04% 0.014mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.92% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	5.5% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.03% 8.1μg	0.58% 2.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.22% 0.032mg	0.21% 0.031mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.081% 0.81mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	2.3% 0.021mg	5.9% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.7% 0.3mg	1.92% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.06% 8.65mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.82% 26.8mg	4.73% 33mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.4mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.051% 0.77mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	1.42% 52.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yellow Unenriched Degermed Cornmeal vs Cooked Regular Long-grain White Rice:

• Yellow Unenriched Degermed Cornmeal has 2.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 4.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked Regular Long-grain White Rice have similar amounts of Vitamin B3 per 100 kcal.
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Yellow Unenriched Degermed Cornmeal vs Cooked Regular Long-grain White Rice:

• Yellow Unenriched Degermed Cornmeal has 1.9 times more Iron and 1.4 times more Potassium than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 2.6 times more Copper, 7.7 times more Manganese, 2 times more Selenium, 2.1 times more Zinc and 17.4 times more Water than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked Regular Long-grain White Rice have similar amounts of Magnesium and Phosphorus per 100 kcal.
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked Regular Long-grain White Rice have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Yellow Unenriched Degermed Cornmeal has 4.6 times more Omega 6 and 3.4 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Yellow Unenriched Degermed Cornmeal and Cooked Regular Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked Regular Long-grain White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.