Comparing Nutrients in 5 ounces Yellow Unenriched Degermed Cornmeal VS Rice

Macros Ratio

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

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Energy	18% 524kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	87% 113g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	0.23% 0.17g	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	0.33% 0.24g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	2.83% 11.3μg	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	1.13% 0.17mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	34.6% 0.31mg	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	19.5% 1.56mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	67% 1.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	202% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Yellow Unenriched Degermed Cornmeal vs Rice:

• Yellow Unenriched Degermed Cornmeal has more Vitamin A, 2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.6 times more Vitamin B3 and 4.2 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Yellow Unenriched Degermed Cornmeal vs Rice:

• Yellow Unenriched Degermed Cornmeal has 1.4 times more Iron, 1.3 times more Magnesium and 1.2 times more Potassium than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 9.3 times more Calcium, 2.9 times more Copper, 6.3 times more Manganese, 1.4 times more Selenium and 1.7 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Yellow Unenriched Degermed Cornmeal has 2.7 times more Fat, 5.5 times more Omega 6, 13.4 times more Sugars and 3 times more Fiber than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.6 times more Omega 3 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Raw Regular Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.