Comparing Nutrients in 300 calories White Degermed Cornmeal VS Cooked Regular Long-grain White Rice with Salt

Weight per 300 calories

• White Degermed Cornmeal: 81g
• Cooked Regular Long-grain White Rice with Salt: 231g

White Degermed Cornmeal has 2.8 times more energy per 100g than Cooked Regular Long-grain White Rice with Salt. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 300 calories - White Degermed Cornmeal or Cooked Regular Long-grain White Rice with Salt?

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	White Degermed Cornmeal	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.66g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.4g	50% 65g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	0.16% 0.12g	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	0.19% 0.14g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	8.32% 3.16g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Cooked 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	9.46% 0.11mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.041mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.07% 0.81mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	16.5% 0.21mg	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	6.1% 24.3μg	1.73% 6.92μg	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	0.65% 0.097mg	0.62% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	0.24% 2.43mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	6.85% 0.062mg	17.7% 0.16mg	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	11% 0.89mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	6.18% 26mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	47.4% 1.1mg	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	11.5% 80.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.68mg	58.8% 882mg	1500mg per day for Men 19-50 years
Zinc	4.86% 0.54mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.24% 9.06g	4.27% 158g	3700g per day for Men 19-50 years

White Degermed Cornmeal VS Cooked Regular Long-grain White Rice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Degermed Cornmeal or Cooked Regular Long-grain White Rice with Salt?

Lets compare vitamin content per 300 calories of White Degermed Cornmeal vs Cooked Regular Long-grain White Rice with Salt:

• 300 calories of White Degermed Cornmeal have 2.5 times more Vitamin B1 and 3.5 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While 300 kcal of Cooked Regular Long-grain White Rice with Salt contain 4.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than White Unenriched Degermed Cornmeal.
• 300 calories of White Degermed Cornmeal have insufficient amounts of Vitamin B5
• 300 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1 and Vitamin B9
• Both White Unenriched Degermed Cornmeal as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for White Degermed Cornmeal vs Cooked Regular Long-grain White Rice with Salt:

• 300 calories of White Degermed Cornmeal have 1.9 times more Iron than Cooked Regular Long-grain White Rice with Salt.
• While 300 kcal of Cooked Regular Long-grain White Rice with Salt contain 2.6 times more Copper, 7.7 times more Manganese, 2 times more Selenium, 155.3 times more Sodium and 2.1 times more Zinc than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Cooked Regular Long-grain White Rice with Salt contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of White Degermed Cornmeal lack sufficient amounts of Zinc
• 300 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both White Unenriched Degermed Cornmeal as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Degermed Cornmeal have 3.4 times more Fiber than Cooked Regular Long-grain White Rice with Salt.
• Both White Degermed Cornmeal and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both White Unenriched Degermed Cornmeal as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.