Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice VS White Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	45% 1300kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	221% 287g	611% 795g	130g per day for Men 19-50 years
Sugars	NA	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	NA	103% 39g	38g per day for Men 19-50 years
Protein	42% 23.6g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	140% 1.82mg	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	5% 20μg	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	NA	8% 1.2mg	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

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	1% 10mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	25% 2mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	75.7% 1.74mg	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	47% 330mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	18.5% 685g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS White Degermed Cornmeal per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 1 kilogram of Cooked Short-grain White Rice has 1.7 times more Vitamin B5 than White Degermed Cornmeal.
• While 1 kg of White Unenriched Degermed Cornmeal contains 7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B6 and 15 times more Vitamin B9 than Cooked Short-grain White Rice.
• 1 kilogram of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 1 kilogram of Cooked Short-grain White Rice has 2.1 times more Manganese than White Degermed Cornmeal.
• While 1 kg of White Unenriched Degermed Cornmeal contains 5.5 times more Iron, 4 times more Magnesium, 3 times more Phosphorus, 5.5 times more Potassium and 1.7 times more Zinc than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of White Unenriched Degermed Cornmeal contains 2.8 times more Energy, 19.7 times more Omega 6, 2.8 times more Carbohydrate and 3 times more Protein than Cooked Short-grain White Rice.
• 1 kilogram of Cooked Short-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in one kilogram.