Nutrition Comparison Tool
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Cooked Oatmeal
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Yellow Cornmeal (Grits)
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Cooked Long Grain Brown Rice
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
  • Yellow Cornmeal (Grits) 1 cup (x1) 8% DV 151 calories
  • Cooked Long Grain Brown Rice 100 grams (x1) 6% DV 123 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
  • Yellow Cornmeal (Grits) 1 cup (x1) 1% DV 0.91g
  • Cooked Long Grain Brown Rice 100 grams (x1) 1% DV 0.97g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 10% DV 28.1g
  • Yellow Cornmeal (Grits) 1 cup (x1) 12% DV 32.3g
  • Cooked Long Grain Brown Rice 100 grams (x1) 9% DV 25.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
  • Yellow Cornmeal (Grits) 1 cup (x1) 6% DV 2.9g
  • Cooked Long Grain Brown Rice 100 grams (x1) 5% DV 2.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
  • Yellow Cornmeal (Grits) 1 cup (x1) 0% DV 0mg
  • Cooked Long Grain Brown Rice 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 4% DV 0.73g
  • Yellow Cornmeal (Grits) 1 cup (x1) 1% DV 0.14g
  • Cooked Long Grain Brown Rice 100 grams (x1) 1% DV 0.26g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g
  • Yellow Cornmeal (Grits) 1 cup (x1) 6% DV 1.6g
  • Cooked Long Grain Brown Rice 100 grams (x1) 6% DV 1.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.63g
  • Yellow Cornmeal (Grits) 1 cup (x1) 0% DV 0.21g
  • Cooked Long Grain Brown Rice 100 grams (x1) 0% DV 0.24g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
  • Yellow Cornmeal (Grits) 1 cup (x1) 7% DV 1.3mg
  • Cooked Long Grain Brown Rice 100 grams (x1) 3% DV 0.56mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
  • Yellow Cornmeal (Grits) 1 cup (x1) 0% DV 2.3mg
  • Cooked Long Grain Brown Rice 100 grams (x1) 0% DV 3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
  • Yellow Cornmeal (Grits) 1 cup (x1) 1% DV 51.3mg
  • Cooked Long Grain Brown Rice 100 grams (x1) 2% DV 86mg
Comparison Table

Table Legend

  1. Cooked Oatmeal
  2. Yellow Cornmeal (Grits)
  3. Cooked Long Grain Brown Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 234 233 100
Calories
(%DV)		 166
(8%)		 151
(8%)		 123
(6%)
Fat (g)
(%DV)		 3.6
(5%)		 0.91
(1%)		 0.97
(1%)
Protein (g)
(%DV)		 5.9
(12%)		 2.9
(6%)		 2.7
(5%)
Carbohydrate (g)
(%DV)		 28.1
(10%)		 32.3
(12%)		 25.6
(9%)
Sugars (g)
(%DV)		 0.63
(1%)		 0.21
(0%)		 0.24
(0%)
Fiber (g)
(%DV)		 4
(14%)		 1.6
(6%)		 1.6
(6%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.73
(4%)		 0.14
(1%)		 0.26
(1%)
Net-Carbs (g) 24.1
30.7
24
Trans Fatty Acids (g) 0
--
0
  Minerals
Food # 1 2 3
Weight (g) 234 233 100
Calcium (mg)
(%DV)		 21.1
(2%)		 2.3
(0%)		 3
(0%)
Iron, Fe (mg)
(%DV)		 2.1
(12%)		 1.3
(7%)		 0.56
(3%)
Potassium, K (mg)
(%DV)		 163.8
(3%)		 51.3
(1%)		 86
(2%)
Magnesium (mg)
(%DV)		 63.2
(15%)		 11.7
(3%)		 39
(9%)
Phosphorus, P (mg)
(%DV)		 180.2
(14%)		 32.6
(3%)		 103
(8%)
Sodium (mg)
(%DV)		 9.4
(0%)		 4.7
(0%)		 4
(0%)
Zinc, Zn (mg)
(%DV)		 2.3
(21%)		 0.33
(3%)		 0.71
(6%)
Copper, Cu (mg)
(%DV)		 0.17
(19%)		 0
(0%)		 0.11
(12%)
Manganese (mg)
(%DV)		 1.4
(59%)		 0.09
(4%)		 0.97
(42%)
Selenium, Se (mcg)
(%DV)		 12.6
(23%)		 6.3
(11%)		 5.8
(11%)
Fluoride, F (mcg)
(%AI)		 167.5
(4%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.47
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 234 233 100
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.18
(15%)		 0.24
(20%)		 0.18
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.14
(10%)		 0.07
(5%)
Niacin (B3) (mg)
(%DV)		 0.53
(3%)		 1.8
(11%)		 2.6
(16%)
Vitamin B5 (PA) (mg)
(%DV)		 0.73
(15%)		 0.1
(2%)		 0.38
(8%)
Vitamin B6 (mg)
(%DV)		 0.01
(1%)		 0.08
(5%)		 0.12
(7%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 14
(4%)		 62.9
(16%)		 9
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 32.6
(8%)		 0
(0%)
Food Folate (mcg)
(%)		 14
(4%)		 30.3
(8%)		 9
(2%)
Folate DFE (mcg)
(%)		 14
(4%)		 86.2
(22%)		 9
(2%)
Choline (mg)
(%DV)		 17.3
(3%)		 5.6
(1%)		 9.2
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 421.2
459
0
Vitamin E (mg)
(%DV)		 0.19
(1%)		 0.05
(0%)		 0.17
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.7
(1%)		 0
(0%)		 0.2
(0%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
0
0
  Other
Food # 1 2 3
Weight (g) 234 233 100
Water (g) 195.6
196.6
70.3
Ash (g) 0.8
0.35
0.44
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.19
1.19
2.27
  Carbohydrates
Food # 1 2 3
Weight (g) 234 233 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.59
0.21
0.24
Glucose (Dextrose) (g) 0
0
0
Fructose (g) 0
0
0
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0.05
0
0
Starch (g) 27.1
--
24.8
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 234 233 100
Monounsaturated Fats (g) 1.018
0.144
0.369
Polyunsaturated Fats (g) 1.308
0.303
0.366
Omega 3s (g)
(%AI)		 0.042
(3%)		 0
(0%)		 0.011
(1%)
Omega 6s (g)
(%AI)		 1.264
(7%)		 0.303
(2%)		 0.355
(2%)
Omega 3 to Omega 6 Ratio 0.03
0
0.03
Omega 6 to Omega 3 Ratio 30
--
32.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.042
(3%)		 --
(--%)		 0.011
(1%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.264
--
0.355
gamma-Linolenic Acid (GLA) (g) --
--
0
c-c-n6-Eicosadienoic Acid (g) --
0
0
DHG-linolenic acid (DGLA) (g) --
--
0
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0.002
Capric Acid (10:0) (g) 0
0
0.015
Lauric Acid (12:0) (g) 0
0
0.002
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.012
0
0.009
Pentadecanoic Acid (15:0) (g) 0
0
0.002
Palmitic Acid (16:0) (g) 0.655
0.128
0.198
Margaric Acid (17:0) (g) 0.002
0
0
Stearic Acid (18:0) (g) 0.049
0.012
0.022
Arachidic Acid (20:0) (g) 0.005
0
0.004
Behenic Acid (22:0) (g) 0.005
0
0
Lignoceric Acid (24:0) (g) --
0
0.005
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) --
0
0
Palmitoleic Acid (16:1) (g) 0.007
0
0.001
cis-Palmitoleic Acid (16:1 cis) (g) 0.007
--
0.001
Heptadecenoic Acid (17:1) (g) 0
0
0
Oleic Acid (18:1) (g) 0.987
0.144
0.365
c-Oleic Acid (18:1 cis) (g) 0.987
--
0.365
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.023
0
0.003
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
0
c-Tetracosenoic Acid (24:1 c) (g) --
0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.266
0.303
0.355
Conjugated Linoleic Acid (CLAs) (g) --
--
0
Octadecadienoic Acid (mixed) (g) 0.002
--
--
Octadecatrienoic (undiff) (g) 0.042
0
0.011
Octadecatrienoic Acid (mixed) (g) --
--
0
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0
Trans Fats  
t-Polyenoic Fats (g) 0.002
--
0
t-Monoenoic Fats (g) 0
--
0
t-Palmitoleic Acid (16:1 t) (g) --
--
0
t-Oleic Acid (18:1 t) (g) 0
--
0
t-Docosenoic Acid (22:1 t) (g) --
--
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
0
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 234 233 100
Essential  
Histidine (mg)
(%RDI)		 126
(18%)		 103
(15%)		 66
(9%)
Isoleucine (mg)
(%RDI)		 271
(19%)		 119
(8%)		 109
(8%)
Leucine (mg)
(%RDI)		 505
(19%)		 408
(15%)		 214
(8%)
Lysine (mg)
(%RDI)		 316
(15%)		 93
(4%)		 99
(5%)
Methionine (mg)
(%RDI)		 108
(15%)		 70
(10%)		 58
(8%)
Phenylalanine (mg)
(%RDI)		 332
(38%)		 163
(19%)		 133
(15%)
Threonine (mg)
(%RDI)		 225
(21%)		 126
(12%)		 95
(9%)
Tryptophan (mg)
(%RDI)		 94
(33%)		 23
(8%)		 33
(12%)
Valine (mg)
(%RDI)		 374
(21%)		 168
(9%)		 151
(8%)
Conditional  
Arginine (mg) 391
165
196
Cystine (mg)
(%RDI)		 227
(79%)		 61
(21%)		 31
(11%)
Glycine (mg) 344
137
127
Proline (mg) 225
291
121
Tyrosine (mg)
(%RDI)		 236
(27%)		 135
(15%)		 97
(11%)
Non-Essential  
Alanine (mg) 290
249
151
Aspartic acid (mg) 707
231
242
Betaine (mg) 7
--
0.5
Glutamic acid (mg) 1458
624
526
Hydroxyproline (mg) --
--
--
Serine (mg) 353
158
134
Data Source
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Yellow Cornmeal (Grits)
USDA Food Data Central Standard Release (Common)
Cooked Long Grain Brown Rice
USDA Food Data Central Standard Release (Common)