Comparing Nutrients in 500 calories Cooked Short-grain White Rice VS White Degermed Cornmeal

Weight per 500 calories

• Cooked Short-grain White Rice: 385g
• White Degermed Cornmeal: 135g

White Unenriched Degermed Cornmeal has 2.8 times more energy per unit of mass than Cooked Short-grain White Rice, which is high in comparison to other foods. Cooked Short-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Short-grain White Rice or White Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	85% 111g	82.6% 107g	130g per day for Men 19-50 years
Sugars	NA	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	NA	14% 5.27g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	15.8% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	1.92% 7.7μg	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	NA	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	0.41% 4.05mg	1000mg per day for Men 19-50 years
Copper	30.8% 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	9.6% 0.77mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	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	18% 127mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	5.64% 192mg	3400mg per day for Men 19-50 years
Selenium	NA	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.41% 15g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice VS White Degermed Cornmeal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Short-grain White Rice or White Degermed Cornmeal?

Lets compare vitamin content per 500 calories of Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 500 calories of Cooked Short-grain White Rice have 4.7 times more Vitamin B5 than White Degermed Cornmeal.
• While 500 kcal of White Unenriched Degermed Cornmeal contain 2.5 times more Vitamin B1 and 5.3 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1 and Vitamin B9
• 500 calories of White Degermed Cornmeal have insufficient amounts of Vitamin B5
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 500 calories of Cooked Short-grain White Rice have 2.7 times more Copper, 5.8 times more Manganese and 1.7 times more Zinc than White Degermed Cornmeal.
• While 500 kcal of White Unenriched Degermed Cornmeal contain 1.9 times more Iron and 1.4 times more Magnesium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cooked Short-grain White Rice lack sufficient amounts of Iron and Magnesium
• 500 calories of White Degermed Cornmeal lack sufficient amounts of Zinc
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Cooked Short-grain White Rice and White Unenriched Degermed Cornmeal have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Short-grain White Rice and White Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.