Comparing Nutrients in 100 grams Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Cooked enriched Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	12% 348kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	21.7% 28g	130g per day for Men 19-50 years
Sugars	NA	0.069% 0.05g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.6% 6.3g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	15% 8.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.4% 0.71mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	9.23% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.39mg	7.15% 0.093mg	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	66% 264μg	14.5% 58μg	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	0.27% 0.04mg	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

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	30% 299mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	7.67% 0.069mg	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	62% 4.95mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	20.5% 0.47mg	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	93% 651mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	88% 1319mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Cooked enriched Regular Long-grain White Rice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched versus 100 g of Cooked enriched Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• 100 grams of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 4.4 times more Vitamin B1, 33.3 times more Vitamin B2, 3.5 times more Vitamin B3, 4.1 times more Vitamin B6 and 4.6 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Cooked enriched Regular Long-grain White Rice with Salt provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B2
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• 100 grams of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 29.9 times more Calcium, 2 times more Copper, 4.1 times more Iron, 4.5 times more Magnesium, 15.1 times more Phosphorus, 5.9 times more Potassium, 3.5 times more Sodium and 2.8 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.
• 100 grams of Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 2.7 times more Energy, 10.2 times more Fat, 3 times more Omega 3, 20.3 times more Omega 6, 2.6 times more Carbohydrate, 15.8 times more Fiber and 3.1 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• 100 grams of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3, Omega 6 and Fiber