Comparing Nutrients in 100 calories Cooked Short-grain White Rice VS White Degermed Cornmeal

Weight per 100 calories

• Cooked Short-grain White Rice: 77g
• White Degermed Cornmeal: 27g

White Unenriched Degermed Cornmeal has 2.8 times more energy per unit of mass than Cooked Short-grain White Rice, which is high in comparison to other foods. Cooked Short-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Short-grain White Rice or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	17% 22g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	NA	2.77% 1.05g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	3.43% 1.92g	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	1.3% 0.015mg	3.15% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	1.04% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.92% 0.31mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	0.38% 1.54μg	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	NA	0.22% 0.032mg	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	0.077% 0.77mg	0.081% 0.81mg	1000mg per day for Men 19-50 years
Copper	6.15% 0.055mg	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	1.92% 0.15mg	3.7% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.47% 6.15mg	2.06% 8.65mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	3.63% 25.4mg	3.82% 26.8mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	1.13% 38.4mg	3400mg per day for Men 19-50 years
Selenium	NA	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.082% 3.02g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice VS White Degermed Cornmeal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Short-grain White Rice or White Degermed Cornmeal?

Lets compare vitamin content per 100 calories of Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 100 calories of Cooked Short-grain White Rice have 4.7 times more Vitamin B5 than White Degermed Cornmeal.
• While 100 kcal of White Unenriched Degermed Cornmeal contain 2.5 times more Vitamin B1 and 5.3 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1 and Vitamin B9
• 100 calories of White Degermed Cornmeal have insufficient amounts of Vitamin B5
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Short-grain White Rice vs White Degermed Cornmeal:

• 100 calories of Cooked Short-grain White Rice have 2.7 times more Copper, 5.8 times more Manganese and 1.7 times more Zinc than White Degermed Cornmeal.
• While 100 kcal of White Unenriched Degermed Cornmeal contain 1.9 times more Iron and 1.4 times more Magnesium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and White Degermed Cornmeal contain similar levels of Phosphorus per 100 calories.
• 100 calories of Cooked Short-grain White Rice lack sufficient amounts of Iron and Magnesium
• 100 calories of White Degermed Cornmeal lack sufficient amounts of Zinc
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Cooked Short-grain White Rice and White Unenriched Degermed Cornmeal have similar amounts of macro-nutrients per 100 kcal
• Both Cooked Short-grain White Rice and White Degermed Cornmeal offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Cooked Short-grain White Rice as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.