Comparing Nutrients in 1 kilogram Rice VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

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

Vitamins

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	75% 300μg	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	7.33% 1.1mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	28% 280mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	84.4% 0.76mg	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	100% 8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	75.7% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	1427% 642μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1150mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Yellow Unenriched Degermed Cornmeal per 1 kg

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

Lets compare vitamin content per 1 kilogram of Rice vs Yellow Unenriched Degermed Cornmeal:

• 1 kilogram of Rice has 1.6 times more Vitamin B3 and 4.2 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• While 1 kg of Yellow Unenriched Degermed Cornmeal contains 2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Rice and Yellow Unenriched Degermed Cornmeal provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Raw Regular Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rice vs Yellow Unenriched Degermed Cornmeal:

• 1 kilogram of Rice has 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.
• While 1 kg of Yellow Unenriched Degermed Cornmeal contains 1.4 times more Iron and 1.3 times more Magnesium than Raw Regular Long-grain White Rice.
• Both Rice and Yellow Unenriched Degermed Cornmeal contain similar levels of Phosphorus 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 kg of Yellow Unenriched Degermed Cornmeal contains 5.5 times more Omega 6, 13.4 times more Sugars and 3 times more Fiber than Raw Regular Long-grain White Rice.
• Both Rice and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Rice provide inadequate amounts of Omega 6
• Both Raw Regular Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in one kilogram.