Comparing Nutrients in 7 ounces Yellow Unenriched Degermed Cornmeal VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	25.3% 734kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.3% 0.22g	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	0.47% 0.34g	0.055% 0.04g	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	% 1.1g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.16g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	25% 14g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	24% 0.31mg	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	15% 59.5μg	1.5% 5.95μg	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	1.6% 0.24mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	15.4% 0.14mg	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	27.3% 2.2mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	30.5% 0.7mg	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	28% 196mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.6% 22g	3.77% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Unenriched Degermed Cornmeal VS Cooked parboiled Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Yellow Unenriched Degermed Cornmeal versus 7 oz of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yellow Unenriched Degermed Cornmeal vs Cooked parboiled Long-grain White Rice:

• 7 ounces of Yellow Unenriched Degermed Cornmeal have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 10 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While 7 oz of Cooked parboiled Long-grain White Rice contain 2.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Yellow Unenriched Degermed Cornmeal vs Cooked parboiled Long-grain White Rice:

• 7 ounces of Yellow Unenriched Degermed Cornmeal have 4.6 times more Iron, 3.6 times more Magnesium, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Cooked parboiled Long-grain White Rice.
• While 7 oz of Cooked parboiled Long-grain White Rice contain 2 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Cooked parboiled Long-grain White Rice contain similar levels of Copper and Selenium per seven ounces.
• 7 ounces of Cooked parboiled Long-grain White Rice lack sufficient amounts of Potassium
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Unenriched Degermed Cornmeal have 3 times more Energy, 10.9 times more Omega 6, 3 times more Carbohydrate, 14.6 times more Sugars, 4.3 times more Fiber and 2.4 times more Protein than Cooked parboiled Long-grain White Rice.
• 7 ounces of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Yellow Unenriched Degermed Cornmeal as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in seven ounces.