Comparing Nutrients in 100 calories Cornmeal, yellow, self-rising, bolted, plain, enriched VS Dry Couscous

Weight per 100 calories

• Cornmeal, yellow, self-rising, bolted, plain, enriched: 30g
• Dry Couscous: 26.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cornmeal, yellow, self-rising, bolted, plain, enriched or Dry Couscous?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
Dry Couscous	14%	2%	84%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Dry Couscous	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.2% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.28% 2g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	4.43% 2.48g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Dry Couscous	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	2.25% 0.029mg	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	17.4% 69.8μg	1.33% 5.3μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Dry Couscous	Recommended Dietary Allowance
Calcium	11% 108mg	0.64% 6.4mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	7.3% 0.066mg	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	21.6% 1.72mg	3.6% 0.29mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.7mg	2.8% 11.7mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	9% 0.21mg	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	34.4% 241mg	6.46% 45.2mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.3mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.18% 2.66mg	1500mg per day for Men 19-50 years
Zinc	5.44% 0.6mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.062% 2.28g	3700g per day for Men 19-50 years

Cornmeal, Yellow, Self-rising, Bolted, Plain, Enriched VS Dry Couscous Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cornmeal, yellow, self-rising, bolted, plain, enriched or Dry Couscous?

Lets compare vitamin content per 100 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched vs Dry Couscous:

• 100 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched have 4.6 times more Vitamin B1, 5.8 times more Vitamin B2, 1.7 times more Vitamin B3, 5.5 times more Vitamin B6 and 13.1 times more Vitamin B9 than Dry Couscous.
• While 100 kcal of Dry Couscous contain 2.6 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• 100 calories of Dry Couscous have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Dry Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cornmeal, yellow, self-rising, bolted, plain, enriched vs Dry Couscous:

• 100 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched have 16.9 times more Calcium, 6 times more Iron, 2.2 times more Magnesium, 5.3 times more Phosphorus, 1.7 times more Potassium, 140.4 times more Sodium and 2.7 times more Zinc than Dry Couscous.
• While 100 kcal of Dry Couscous contain 1.5 times more Copper and 1.4 times more Manganese than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• 100 calories of Dry Couscous lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cornmeal, yellow, self-rising, bolted, plain, enriched have 7.1 times more Omega 6 and 1.5 times more Fiber than Dry Couscous.
• While 100 kcal of Dry Couscous contain 1.4 times more Protein than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Dry Couscous offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Dry Couscous provide inadequate amounts of Omega 6
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Dry Couscous provide inadequate amounts of Omega 3 in 100 calories.