Comparing Nutrients in 500 calories Rice VS Yellow Unenriched Degermed Cornmeal

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2.65% 0.042g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	84.2% 110g	82.6% 107g	130g per day for Men 19-50 years
Sugars	0.23% 0.16g	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	NA	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	NA	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0.92g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14% 5.27g	38g per day for Men 19-50 years
Protein	17.4% 9.77g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.65% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	15.8% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.74% 11μg	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	1% 0.15mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	3.84% 38.4mg	0.41% 4.05mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	13.7% 1.1mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	10.2% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	195% 88μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.5% 158mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	5.64% 192mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.85mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.41% 15g	3700g per day for Men 19-50 years

Rice VS Yellow Unenriched Degermed Cornmeal Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Rice have 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.
• While 500 kcal of Yellow Unenriched Degermed Cornmeal contain 1.4 times more Iron and 1.3 times more Magnesium than Raw Regular Long-grain White Rice.
• Both Rice and Yellow Unenriched Degermed Cornmeal contain similar levels of Phosphorus per 500 calories.
• 500 calories of Rice lack sufficient amounts of Magnesium
• 500 calories of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Zinc
• Both Raw Regular 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 kcal of Yellow Unenriched Degermed Cornmeal contain 3 times more Fiber than Raw Regular Long-grain White Rice.
• Both Rice and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Rice provide inadequate amounts of Fiber
• Both Raw Regular Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.