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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	8.9% 258kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	43% 56g	121% 158g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	NA	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	0.53% 0.079mg	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 Regular Long-grain White Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	15.2% 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	4.96% 0.4mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	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	12% 85.3mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.6% 22g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Regular 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 Regular Long-grain White Rice vs Yellow Unenriched Degermed Cornmeal:

• 7 ounces of Cooked Regular Long-grain White Rice have 1.6 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B6 and 10 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• 7 ounces of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Cooked Regular Long-grain White Rice have 2.7 times more Manganese than Yellow Unenriched Degermed Cornmeal.
• While 7 oz of Yellow Unenriched Degermed Cornmeal contain 5.5 times more Iron, 2.7 times more Magnesium, 2.3 times more Phosphorus, 4.1 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Yellow Unenriched Degermed Cornmeal contain similar levels of Copper per seven ounces.
• 7 ounces of Cooked Regular Long-grain White Rice lack sufficient amounts of Potassium
• Both Cooked Regular 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 2.8 times more Energy, 13 times more Omega 6, 2.8 times more Carbohydrate, 32.2 times more Sugars, 9.8 times more Fiber and 2.6 times more Protein than Cooked Regular Long-grain White Rice.
• 7 ounces of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Cooked Regular Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.