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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

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

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

• 7 ounces of Cooked parboiled Long-grain White Rice have 2 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 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.
• Both Cooked parboiled Long-grain White Rice and Yellow Unenriched Degermed Cornmeal 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 Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Yellow Unenriched Degermed Cornmeal contain 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 Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.