Comparing Nutrients in 7 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	25.3% 734kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	122% 159g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.33% 0.24g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	25% 14g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	25% 0.33mg	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	15% 59.5μg	3.97% 16μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Rice	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	48.5% 0.44mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	283% 127μg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.