Comparing Nutrients in 14 ounces Cornmeal, yellow, self-rising, bolted, plain, enriched VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cooked Couscous	Recommended Dietary Allowance
Energy	45.7% 1326kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	5.93% 1.9g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	70% 26.6g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	58.7% 33g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.62mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	15.6% 0.2mg	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	231% 925μg	15% 59.5μg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cooked Couscous	Recommended Dietary Allowance
Calcium	143% 1433mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	18% 0.16mg	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	286% 23mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	14.5% 0.33mg	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	456% 3191mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	198% 109μg	55μg per day for Men 19-50 years
Sodium	330% 4949mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.35% 50g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, plain, enriched VS Cooked Couscous per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched versus 14 oz of Cooked Couscous to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched vs Cooked Couscous:

• 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have more Vitamin A, 10.5 times more Vitamin B1, 14.8 times more Vitamin B2, 5.4 times more Vitamin B3, 10.6 times more Vitamin B6 and 15.5 times more Vitamin B9 than Cooked Couscous.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cooked Couscous provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Couscous have insufficient amounts of Vitamin A
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Cooked Couscous have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal, yellow, self-rising, bolted, plain, enriched vs Cooked Couscous:

• 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 45.1 times more Calcium, 3.7 times more Copper, 15.2 times more Iron, 10.8 times more Magnesium, 5.9 times more Manganese, 36.5 times more Phosphorus, 4.4 times more Potassium, 249.4 times more Sodium and 7.7 times more Zinc than Cooked Couscous.
• 14 ounces of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 3 times more Energy, 21.3 times more Fat, 15.7 times more Omega 3, 25.1 times more Omega 6, 3 times more Carbohydrate, 4.8 times more Fiber and 2.2 times more Protein than Cooked Couscous.
• 14 ounces of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6