Comparing Nutrients in 14 ounces Yellow Unenriched Degermed Cornmeal VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	50.6% 1469kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	79.5% 103g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	0.6% 0.44g	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	0.93% 0.67g	0.11% 0.079g	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	% 2.22g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.32g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	47.6% 0.62mg	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	29.8% 119μg	2.98% 12μg	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	3.18% 0.48mg	0.26% 0.04mg	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 parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	31% 0.28mg	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	54.6% 4.37mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	61% 1.4mg	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	56% 393mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Unenriched Degermed Cornmeal VS Cooked parboiled Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Yellow Unenriched Degermed Cornmeal versus 14 oz of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Yellow Unenriched Degermed Cornmeal vs Cooked parboiled Long-grain White Rice:

• 14 ounces of Yellow Unenriched Degermed Cornmeal have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 10 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While 14 oz of Cooked parboiled Long-grain White Rice contain 2.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Yellow Unenriched Degermed Cornmeal vs Cooked parboiled Long-grain White Rice:

• 14 ounces of Yellow Unenriched Degermed Cornmeal have 4.6 times more Iron, 3.6 times more Magnesium, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Cooked parboiled Long-grain White Rice.
• While 14 oz of Cooked parboiled Long-grain White Rice contain 2 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked parboiled Long-grain White Rice contain similar levels of Copper and Selenium per 14 ounces.
• 14 ounces of Cooked parboiled Long-grain White Rice lack sufficient amounts of Potassium
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yellow Unenriched Degermed Cornmeal have 3 times more Energy, 10.9 times more Omega 6, 3 times more Carbohydrate, 14.6 times more Sugars, 4.3 times more Fiber and 2.4 times more Protein than Cooked parboiled Long-grain White Rice.
• 14 ounces of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.