Comparing Nutrients in 1 kilogram 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	122% 3550kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	187% 71g	10.5% 4g	38g per day for Men 19-50 years
Protein	150% 84g	48% 27g	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	565% 6.8mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	298% 3.87mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.7mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	71.5% 0.93mg	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	583% 2330μg	145% 580μg	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	2.67% 0.4mg	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	350% 3500mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	76.7% 0.69mg	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	591% 47.3mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	205% 4.7mg	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	890% 6230mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	NA	136% 75μg	55μg per day for Men 19-50 years
Sodium	899% 13480mg	255% 3820mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.75% 102g	18.5% 684g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• Cornmeal, white, self-rising, degermed, enriched has 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.
• 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 1 kg.

Comparing minerals per 1 kilogram for Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• Cornmeal, white, self-rising, degermed, enriched has 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.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 6.7 times more Water than Cornmeal, white, self-rising, degermed, enriched.

Comparison of macro-nutrients per 1 kilogram:

• Cornmeal, white, self-rising, degermed, enriched has 2.7 times more Energy, 6.1 times more Fat, 1.5 times more Omega 3, 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.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.