Comparing Nutrients in 500 calories Yellow Unenriched Degermed Cornmeal VS Rice

Weight per 500 calories

• Yellow Unenriched Degermed Cornmeal: 135g
• Rice: 137g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Yellow Unenriched Degermed Cornmeal or Rice?

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Rice	8%	2%	90%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.36g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	1.18% 0.2g	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	84.2% 110g	130g per day for Men 19-50 years
Sugars	3% 2.18g	0.23% 0.16g	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	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	17% 9.6g	17.4% 9.77g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Vitamin A	1.65% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.8% 0.19mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40.5μg	2.74% 11μg	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% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Calcium	0.41% 4.05mg	3.84% 38.4mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	33.5% 0.3mg	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	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	195% 88μg	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	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	4.63% 158mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	0.46% 6.85mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Unenriched Degermed Cornmeal vs Rice:

• Yellow Unenriched Degermed Cornmeal has 2 times more Vitamin B1 and 3.7 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.6 times more Vitamin B3 and 4.3 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Yellow Unenriched Degermed Cornmeal vs Rice:

• Yellow Unenriched Degermed Cornmeal has 1.4 times more Iron, 1.3 times more Magnesium and 1.2 times more Potassium than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.9 times more Copper, 6.3 times more Manganese, 1.5 times more Selenium and 1.7 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Phosphorus per 500 kcal.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Yellow Unenriched Degermed Cornmeal has 5.5 times more Omega 6 and 3 times more Fiber than Raw Regular Long-grain White Rice.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.