Comparing Nutrients in 500 calories White Degermed Cornmeal VS Cooked Regular Long-grain White Rice with Salt

Weight per 500 calories

• White Degermed Cornmeal: 135g
• Cooked Regular Long-grain White Rice with Salt: 385g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.36g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	83.3% 108g	130g per day for Men 19-50 years
Sugars	3% 2.18g	0.27% 0.19g	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	0.32% 0.23g	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	% 0.76g	NA	g per day for Men 19-50 years
Sucrose	% 0.92g	NA	g per day for Men 19-50 years
Fiber	14% 5.27g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	17% 9.6g	18.5% 10.3g	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	15.8% 0.19mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	27.5% 0.36mg	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	10% 40.5μg	2.9% 11.5μg	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	1.1% 0.16mg	1.03% 0.15mg	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	0.41% 4.05mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	29.5% 0.27mg	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	18.6% 1.5mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	79% 1.8mg	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	19% 134mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.41% 15g	7.1% 263g	3700g per day for Men 19-50 years

White Degermed Cornmeal VS Cooked Regular Long-grain White Rice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Degermed Cornmeal or Cooked Regular Long-grain White Rice with Salt?

Lets compare vitamin content per 500 calories of White Degermed Cornmeal vs Cooked Regular Long-grain White Rice with Salt:

• 500 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 500 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.
• 500 calories of White Degermed Cornmeal have insufficient amounts of Vitamin B5
• 500 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 500 calories.

Comparing minerals per 500 calories for White Degermed Cornmeal vs Cooked Regular Long-grain White Rice with Salt:

• 500 calories of White Degermed Cornmeal have 1.9 times more Iron than Cooked Regular Long-grain White Rice with Salt.
• While 500 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 500 calories.
• 500 calories of White Degermed Cornmeal lack sufficient amounts of Zinc
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.