Comparing Nutrients in 500 calories Cooked parboiled Long-grain White Rice VS Yellow Unenriched Degermed Cornmeal

Weight per 500 calories

• Cooked parboiled Long-grain White Rice: 407g
• Yellow Unenriched Degermed Cornmeal: 135g

Yellow Unenriched Degermed Cornmeal has 3 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked parboiled Long-grain White Rice or Yellow Unenriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	82.6% 107g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	3% 2.18g	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	0.11% 0.081g	0.32% 0.23g	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	% 0.041g	% 0.76g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 0.92g	g per day for Men 19-50 years
Fiber	9.63% 3.66g	14% 5.27g	38g per day for Men 19-50 years
Protein	21% 12g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	1.65% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	15.8% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	19% 0.25mg	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	3.05% 12μg	10% 40.5μg	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	0.27% 0.041mg	1.1% 0.16mg	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

	Cooked parboiled Long-grain White Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	0.41% 4.05mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	11.4% 0.1mg	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	12% 0.98mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	10.2% 0.24mg	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	32% 224mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	5.64% 192mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	7.73% 286g	0.41% 15g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Yellow Unenriched Degermed Cornmeal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked parboiled Long-grain White Rice or Yellow Unenriched Degermed Cornmeal?

Lets compare vitamin content per 500 calories of Cooked parboiled Long-grain White Rice vs Yellow Unenriched Degermed Cornmeal:

• 500 calories of Cooked parboiled Long-grain White Rice have 1.6 times more Vitamin B1, 6.9 times more Vitamin B3, 4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Yellow Unenriched Degermed Cornmeal.
• While 500 kcal of Yellow Unenriched Degermed Cornmeal contain 3.3 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• 500 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B9
• 500 calories of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked parboiled Long-grain White Rice vs Yellow Unenriched Degermed Cornmeal:

• 500 calories of Cooked parboiled Long-grain White Rice have 2.8 times more Copper, 6.1 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Selenium and 1.7 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• While 500 kcal of Yellow Unenriched Degermed Cornmeal contain 1.5 times more Iron than Cooked parboiled Long-grain White Rice.
• 500 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• 500 calories of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Zinc
• Both Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked parboiled Long-grain White Rice have 1.2 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 500 kcal of Yellow Unenriched Degermed Cornmeal contain 1.4 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.