Comparing Nutrients in 14 ounces Cornmeal, white, self-rising, degermed, enriched VS Cooked enriched Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	48.6% 1409kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	74% 28g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	28.4% 0.37mg	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	231% 925μg	57.5% 230μg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	139% 1389mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	30.4% 0.27mg	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	235% 18.8mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	81.4% 1.87mg	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	353% 2473mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	357% 5350mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Cooked enriched Regular Long-grain White Rice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal, white, self-rising, degermed, enriched versus 14 oz of Cooked enriched Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 4.2 times more Vitamin B1, 29.8 times more Vitamin B2, 3.1 times more Vitamin B3, 4.2 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• 14 ounces of Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B2
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 35 times more Calcium, 1.9 times more Copper, 3.9 times more Iron, 4.1 times more Magnesium, 14.5 times more Phosphorus, 4.9 times more Potassium, 3.5 times more Sodium and 2 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.
• 14 ounces of Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 2.7 times more Energy, 11.6 times more Omega 6, 2.7 times more Carbohydrate, 17.8 times more Fiber and 3.1 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• 14 ounces of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6 and Fiber
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 in 14 ounces.