Comparing Nutrients in 500 calories Cooked enriched Regular Long-grain White Rice with Salt VS Cornmeal, white, self-rising, bolted, plain, enriched

Weight per 500 calories

• Cooked enriched Regular Long-grain White Rice with Salt: 385g
• Cornmeal, white, self-rising, bolted, plain, enriched: 150g

Cornmeal, white, self-rising, bolted, plain, enriched has 2.6 times more energy per unit of mass than Cooked enriched Regular Long-grain White Rice with Salt, which is high in comparison to other foods. Cooked enriched Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cooked enriched Regular Long-grain White Rice with Salt or Cornmeal, white, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	81% 105g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.05% 1.54g	26.4% 10g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	62% 0.81mg	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	55.8% 223μg	87.2% 349μg	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	1.03% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked enriched Regular Long-grain White Rice with Salt	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	25% 0.22mg	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	57.7% 4.6mg	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	NA	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	23.6% 165mg	172% 1204mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	NA	55μg per day for Men 19-50 years
Sodium	98% 1469mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.51% 19g	3700g per day for Men 19-50 years

Cooked Enriched Regular Long-grain White Rice With Salt VS Cornmeal, White, Self-rising, Bolted, Plain, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked enriched Regular Long-grain White Rice with Salt or Cornmeal, white, self-rising, bolted, plain, enriched?

Lets compare vitamin content per 500 calories of Cooked enriched Regular Long-grain White Rice with Salt vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt have 2.4 times more Vitamin B5 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.6 times more Vitamin B1, 12 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B2
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked enriched Regular Long-grain White Rice with Salt vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 14.1 times more Calcium, 1.9 times more Iron, 2.8 times more Magnesium, 7.3 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Copper per 500 calories.
• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 9.4 times more Omega 6 and 6.5 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6 and Fiber
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 500 calories.