Comparing Nutrients in 14 ounces Yellow Unenriched Degermed Cornmeal VS Rice

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Rice	8%	2%	90%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Energy	50.6% 1469kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	244% 317g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	0.66% 0.48g	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	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	7.94% 31.8μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	97% 0.87mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	188% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	566% 255μg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.25% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yellow Unenriched Degermed Cornmeal vs Rice:

• Yellow Unenriched Degermed Cornmeal has more Vitamin A, 2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.6 times more Vitamin B3 and 4.2 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Yellow Unenriched Degermed Cornmeal vs Rice:

• Yellow Unenriched Degermed Cornmeal has 1.4 times more Iron, 1.3 times more Magnesium and 1.2 times more Potassium than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 9.3 times more Calcium, 2.9 times more Copper, 6.3 times more Manganese, 1.4 times more Selenium and 1.7 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Yellow Unenriched Degermed Cornmeal has 2.7 times more Fat, 5.5 times more Omega 6, 13.4 times more Sugars and 3 times more Fiber than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.6 times more Omega 3 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.