Comparing Nutrients in 300 calories Cooked Short-grain White Rice VS White Degermed Cornmeal

Weight per 300 calories

• Cooked Short-grain White Rice: 231g
• White Degermed Cornmeal: 81g

White Unenriched Degermed Cornmeal has 2.8 times more energy per unit of mass than Cooked Short-grain White Rice, which is high in comparison to other foods. Cooked Short-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Short-grain White Rice or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	3.85% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	0.19% 0.14g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	NA	8.32% 3.16g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	10.3% 5.76g	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	3.85% 0.046mg	9.46% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	3.1% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11.4% 0.15mg	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	1.15% 4.6μg	6.1% 24.3μg	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	0.65% 0.097mg	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	0.23% 2.3mg	0.24% 2.43mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	6.85% 0.062mg	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	5.77% 0.46mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	6.13% 0.14mg	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	11% 76mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	4.86% 0.54mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.24% 9.06g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice VS White Degermed Cornmeal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Short-grain White Rice or White Degermed Cornmeal?

Lets compare vitamin content per 300 calories of Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 300 calories of Cooked Short-grain White Rice have 4.7 times more Vitamin B5 than White Degermed Cornmeal.
• While 300 kcal of White Unenriched Degermed Cornmeal contain 2.5 times more Vitamin B1 and 5.3 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of White Degermed Cornmeal have insufficient amounts of Vitamin B5
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 300 calories of Cooked Short-grain White Rice have 2.7 times more Copper, 5.8 times more Manganese and 1.7 times more Zinc than White Degermed Cornmeal.
• While 300 kcal of White Unenriched Degermed Cornmeal contain 1.9 times more Iron and 1.4 times more Magnesium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cooked Short-grain White Rice lack sufficient amounts of Iron and Magnesium
• 300 calories of White Degermed Cornmeal lack sufficient amounts of Zinc
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Cooked Short-grain White Rice and White Unenriched Degermed Cornmeal have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Short-grain White Rice and White Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.