Comparing Nutrients in 1 kilogram 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	128% 3700kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	6.88% 2.2g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.1g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 795g	615% 800g	130g per day for Men 19-50 years
Sugars	22.2% 16g	1.66% 1.2g	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	2.34% 1.7g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 6.8g	NA	g per day for Men 19-50 years
Fiber	103% 39g	34.2% 13g	38g per day for Men 19-50 years
Protein	127% 71g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.82mg	126% 1.64mg	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	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	7.33% 1.1mg	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	Rice	Recommended Dietary Allowance
Calcium	3% 30mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	244% 2.2mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	473% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1427% 642μg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.14% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.