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

Weight per 500 calories

• Cooked enriched Regular Long-grain White Rice with Salt: 385g
• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched: 144g

Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 2.7 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, with wheat flour added, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	4.22% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	10.6% 1.8g	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% 106g	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	24% 9.05g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Cornmeal, white, self-rising, bolted, with wheat flour added, 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	85.4% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	42.6% 0.55mg	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	95% 379μg	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, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	22% 0.2mg	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	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	18.5% 77.6mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	8.75% 297mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	NA	55μg per day for Men 19-50 years
Sodium	98% 1469mg	126% 1895mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.4% 15g	3700g per day for Men 19-50 years

Cooked Enriched Regular Long-grain White Rice With Salt VS Cornmeal, White, Self-rising, Bolted, With Wheat Flour Added, 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, with wheat flour added, enriched?

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

• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt have 2.7 times more Vitamin B5 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 500 kcal of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 1.6 times more Vitamin B1, 12.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.7 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, with wheat flour added, 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, with wheat flour added, enriched:

• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt have 1.3 times more Copper than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 500 kcal of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 11.2 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 5.7 times more Phosphorus and 1.3 times more Sodium 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, with wheat flour added, enriched contain similar levels of Zinc per 500 calories.
• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 7.6 times more Omega 6 and 5.9 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, with wheat flour added, 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, with wheat flour added, enriched provide inadequate amounts of Omega 3 in 500 calories.