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

Weight per 500 calories

• Cooked enriched Regular Long-grain White Rice with Salt: 385g
• Cornmeal, white, self-rising, degermed, enriched: 141g

Cornmeal, white, self-rising, degermed, 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, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	5.96% 1g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Cornmeal, white, self-rising, degermed, 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	79.6% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	40% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	42.3% 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	82% 328μg	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, degermed, enriched	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	20.3% 0.18mg	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	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	16.4% 69mg	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	125% 877mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	NA	55μg per day for Men 19-50 years
Sodium	98% 1469mg	127% 1899mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.39% 14.3g	3700g per day for Men 19-50 years

Cooked Enriched Regular Long-grain White Rice With Salt VS Cornmeal, White, Self-rising, Degermed, 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, degermed, enriched?

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

• 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 1.5 times more Vitamin B1, 10.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 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, degermed, enriched provide similar amounts of Vitamin B3 per 500 calories.
• 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, degermed, 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, degermed, enriched:

• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt have 1.4 times more Copper and 1.3 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• While 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 12.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 5.3 times more Phosphorus and 1.3 times more Sodium than Cooked enriched Regular Long-grain White Rice with Salt.
• 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, degermed, enriched lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cornmeal, white, self-rising, degermed, enriched contain 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, degermed, 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 Fiber
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.