Comparing Nutrients in 1 kilogram Yellow Unenriched Degermed Cornmeal VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	128% 3700kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	6.88% 2.2g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.1g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 795g	622% 809g	130g per day for Men 19-50 years
Sugars	22.2% 16g	4.55% 3.3g	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	2.34% 1.7g	0.28% 0.2g	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	% 5.6g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 6.8g	% 2.1g	g per day for Men 19-50 years
Fiber	103% 39g	47.4% 18g	38g per day for Men 19-50 years
Protein	127% 71g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.82mg	348% 4.5mg	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	75% 300μg	20% 80μg	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	8% 1.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	3% 30mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	316% 2.84mg	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	138% 11mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	450% 10.4mg	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	141% 990mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	93% 10mg	11mg per day for Men 19-50 years
Water	3.02% 112g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Unenriched Degermed Cornmeal VS Dry parboiled Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Yellow Unenriched Degermed Cornmeal versus 1 kg of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yellow Unenriched Degermed Cornmeal vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 3.8 times more Vitamin B9 than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 1.6 times more Vitamin B1, 5 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.5 times more Vitamin B6 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B2 per one kilogram.
• Both Yellow Unenriched Degermed Cornmeal as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Yellow Unenriched Degermed Cornmeal vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 1.5 times more Iron than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 23.7 times more Calcium, 3.7 times more Copper, 5.9 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Selenium and 1.5 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Dry parboiled Long-grain White Rice contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 2.6 times more Omega 6, 4.9 times more Sugars and 2.2 times more Fiber than Dry parboiled Long-grain White Rice.
• Both Yellow Unenriched Degermed Cornmeal and Dry parboiled Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Yellow Unenriched Degermed Cornmeal as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in one kilogram.