Comparing Nutrients in 100 grams Rice VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	12.6% 365kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	61% 79.5g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	2.22% 1.6g	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	0.23% 0.17g	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	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 8μg	7.5% 30μg	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	0.73% 0.11mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	8.44% 0.076mg	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	10% 0.8mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	7.57% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.4% 115mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rice vs Yellow Unenriched Degermed Cornmeal:

• Raw Regular Long-grain White Rice has 1.6 times more Vitamin B3 and 4.2 times more Vitamin B5 than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains more Vitamin A, 2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Yellow Unenriched Degermed Cornmeal have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw Regular Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Rice vs Yellow Unenriched Degermed Cornmeal:

• Raw Regular Long-grain White Rice has 9.3 times more Calcium, 2.9 times more Copper, 6.3 times more Manganese, 1.4 times more Selenium and 1.7 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains 1.4 times more Iron and 1.3 times more Magnesium than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Yellow Unenriched Degermed Cornmeal have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Regular Long-grain White Rice has 1.6 times more Omega 3 than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains 2.7 times more Fat, 5.5 times more Omega 6, 13.4 times more Sugars and 3 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Yellow Unenriched Degermed Cornmeal have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Regular Long-grain White Rice as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.