Comparing Nutrients in 100 calories Cooked parboiled Long-grain White Rice VS Yellow Unenriched Degermed Cornmeal

Weight per 100 calories

• Cooked parboiled Long-grain White Rice: 81.3g
• Yellow Unenriched Degermed Cornmeal: 27g

Yellow Unenriched Degermed Cornmeal has 3 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked parboiled Long-grain White Rice or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0.6% 0.44g	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	0.022% 0.016g	0.063% 0.046g	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	% 0.008g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.065g	% 0.18g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	2.77% 1.05g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	3.43% 1.92g	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	0.33% 2.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3.15% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	1.04% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	3.8% 0.049mg	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	0.61% 2.44μg	2.03% 8.1μg	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	0.054% 0.008mg	0.22% 0.032mg	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	1.54% 15.4mg	0.081% 0.81mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	2.3% 0.021mg	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	2.44% 0.2mg	3.7% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	2.06% 8.65mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	2.04% 0.047mg	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	6.4% 44.7mg	3.82% 26.8mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	1.13% 38.4mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	0.082% 3.02g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Yellow Unenriched Degermed Cornmeal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked parboiled Long-grain White Rice or Yellow Unenriched Degermed Cornmeal?

Lets compare vitamin content per 100 calories of Cooked parboiled Long-grain White Rice vs Yellow Unenriched Degermed Cornmeal:

• 100 calories of Cooked parboiled Long-grain White Rice have 1.6 times more Vitamin B1, 6.9 times more Vitamin B3, 4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Yellow Unenriched Degermed Cornmeal.
• While 100 kcal of Yellow Unenriched Degermed Cornmeal contain 3.3 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• 100 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B9
• 100 calories of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked parboiled Long-grain White Rice vs Yellow Unenriched Degermed Cornmeal:

• 100 calories of Cooked parboiled Long-grain White Rice have 2.8 times more Copper, 6.1 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Selenium and 1.7 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• While 100 kcal of Yellow Unenriched Degermed Cornmeal contain 1.5 times more Iron than Cooked parboiled Long-grain White Rice.
• 100 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• 100 calories of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Zinc
• Both Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked parboiled Long-grain White Rice have 1.2 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 100 kcal of Yellow Unenriched Degermed Cornmeal contain 1.4 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.