Comparing Nutrients in 7 ounces Cooked Short-grain White Rice VS White Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	8.9% 258kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	44% 57g	121% 158g	130g per day for Men 19-50 years
Sugars	NA	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	NA	20.4% 7.74g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	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	2.44% 0.032mg	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	15.8% 0.79mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	0.99% 3.97μg	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	NA	1.6% 0.24mg	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

	Cooked Short-grain White Rice	White Degermed Cornmeal	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	16% 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	3.78% 16mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	9.36% 65.5mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS White Degermed Cornmeal per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 7 ounces of Cooked Short-grain White Rice have 1.7 times more Vitamin B5 than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B6 and 15 times more Vitamin B9 than Cooked Short-grain White Rice.
• 7 ounces of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 7 ounces of Cooked Short-grain White Rice have 2.1 times more Manganese than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 5.5 times more Iron, 4 times more Magnesium, 3 times more Phosphorus, 5.5 times more Potassium and 1.7 times more Zinc than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal contain similar levels of Copper per seven ounces.
• 7 ounces of Cooked Short-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of White Unenriched Degermed Cornmeal contain 2.8 times more Energy, 19.7 times more Omega 6, 2.8 times more Carbohydrate and 3 times more Protein than Cooked Short-grain White Rice.
• 7 ounces of Cooked Short-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.