Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, degermed, enriched VS Cooked enriched Regular Long-grain White Rice with Salt

Macros Ratio

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

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	17.4% 503kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	0.098% 0.071g	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	26.5% 10g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	21.3% 12g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	10% 0.13mg	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	82.6% 330μg	20.6% 82.2μg	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	0.38% 0.057mg	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

	Cornmeal, white, self-rising, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	49.6% 496mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	11% 0.098mg	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	84% 6.7mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	126% 883mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	NA	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	127% 1911mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	2.62% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• Cornmeal, white, self-rising, degermed, enriched has 4.2 times more Vitamin B1, 29.8 times more Vitamin B2, 3.1 times more Vitamin B3, 4.2 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• Cornmeal, white, self-rising, degermed, enriched has 35 times more Calcium, 1.9 times more Copper, 3.9 times more Iron, 4.1 times more Magnesium, 14.5 times more Phosphorus, 4.9 times more Potassium, 3.5 times more Sodium and 2 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 6.7 times more Water than Cornmeal, white, self-rising, degermed, enriched.

Comparison of macro-nutrients per 5 ounces:

• Cornmeal, white, self-rising, degermed, enriched has 2.7 times more Energy, 6.1 times more Fat, 1.5 times more Omega 3, 11.6 times more Omega 6, 2.7 times more Carbohydrate, 17.8 times more Fiber and 3.1 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.