Comparing Nutrients in 100 calories Cornmeal, white, self-rising, degermed, enriched VS Cooked enriched Regular Long-grain White Rice with Salt

Weight per 100 calories

• Cornmeal, white, self-rising, degermed, enriched: 28g
• Cooked enriched Regular Long-grain White Rice with Salt: 77g

Cornmeal, white, self-rising, degermed, enriched has 2.7 times more energy per 100g than Cooked enriched Regular Long-grain White Rice with Salt. It has high energy density when compared to other foods. Cooked enriched Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Cornmeal, white, self-rising, degermed, enriched or Cooked enriched Regular Long-grain White Rice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	0.053% 0.038g	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	5.26% 2g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, 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	16% 0.19mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.45% 0.11mg	5.5% 0.072mg	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	16.4% 65.6μg	11% 44.6μg	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	0.21% 0.031mg	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, degermed, enriched	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	9.86% 99mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	4.07% 0.037mg	5.9% 0.053mg	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	16.7% 1.33mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	25% 175mg	4.73% 33mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	2.56% 0.28mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	1.42% 52.6g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Degermed, Enriched VS Cooked Enriched Regular Long-grain White Rice With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cornmeal, white, self-rising, degermed, enriched or Cooked enriched Regular Long-grain White Rice with Salt?

Lets compare vitamin content per 100 calories of Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 1.5 times more Vitamin B1, 10.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cornmeal, white, self-rising, degermed, enriched and Cooked enriched Regular Long-grain White Rice with Salt provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B2
• Both Cornmeal, white, self-rising, degermed, 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 calories.

Comparing minerals per 100 calories for Cornmeal, white, self-rising, degermed, enriched vs Cooked enriched Regular Long-grain White Rice with Salt:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 12.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 5.3 times more Phosphorus and 1.3 times more Sodium than Cooked enriched Regular Long-grain White Rice with Salt.
• While 100 kcal of Cooked enriched Regular Long-grain White Rice with Salt contain 1.4 times more Copper and 1.3 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• 100 calories of Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cornmeal, white, self-rising, degermed, enriched have 6.5 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cornmeal, white, self-rising, degermed, enriched and Cooked enriched Regular Long-grain White Rice with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Cornmeal, white, self-rising, degermed, enriched as well as Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.