Comparing Nutrients in 1 pound 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	55.5% 1610kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	84.8% 32.2g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	68% 38g	21.8% 12.2g	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	256% 3.08mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	32.4% 0.42mg	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	264% 1057μg	65.8% 263μg	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	1.2% 0.18mg	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	159% 1588mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	34.8% 0.31mg	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	268% 21.5mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.14mg	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	404% 2826mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	408% 6114mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.25% 46g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Cooked enriched Regular Long-grain White Rice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cornmeal, white, self-rising, degermed, enriched versus 1 lb of Cooked enriched Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of 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.
• 1 pound of Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B2
• 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 one pound.

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

• 1 pound of 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.
• 1 pound of Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cornmeal, white, self-rising, degermed, enriched has 2.7 times more Energy, 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.
• 1 pound of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6 and Fiber
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 in one pound.