Comparing Nutrients in 14 ounces Cornmeal, white, self-rising, degermed, enriched VS Rice

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Rice	8%	2%	90%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Rice	Recommended Dietary Allowance
Energy	48.6% 1409kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	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	16.8% 2.85g	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	228% 297g	244% 317g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Rice	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	231% 925μg	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	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Rice	Recommended Dietary Allowance
Calcium	139% 1389mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	235% 18.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	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	353% 2473mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	109% 60μg	55μg per day for Men 19-50 years
Sodium	357% 5350mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal, white, self-rising, degermed, enriched versus 14 oz of Rice 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 Rice:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 9.7 times more Vitamin B1, 7.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 29.1 times more Vitamin B9 than Rice.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Raw Regular Long-grain White Rice 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 Rice:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 12.5 times more Calcium, 5.9 times more Iron, 2 times more Magnesium, 5.4 times more Phosphorus, 1.5 times more Potassium and 269.6 times more Sodium than Rice.
• While 14 oz of Raw Regular Long-grain White Rice contain 1.7 times more Copper than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Rice contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, white, self-rising, degermed, enriched have 4.9 times more Omega 6 and 5.5 times more Fiber than Rice.
• Both Cornmeal, white, self-rising, degermed, enriched and Rice offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Rice provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, degermed, enriched as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.