Comparing Nutrients in 14 ounces Cornmeal, yellow, self-rising, bolted, plain, enriched VS 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	45.7% 1326kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	5.93% 1.9g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	236% 307g	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	70% 26.6g	52.2% 20g	38g per day for Men 19-50 years
Protein	58.7% 33g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Dry 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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	86.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	33.6% 0.44mg	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	20% 79.4μg	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	143% 1433mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	109% 0.98mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	135% 3.1mg	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	96% 675mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	330% 4949mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, plain, enriched VS Dry 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 Dry 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 Dry Couscous:

• 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have more Vitamin A, 4.1 times more Vitamin B1, 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B6 and 11.7 times more Vitamin B9 than Dry Couscous.
• While 14 oz of Dry Couscous contain 2.9 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• 14 ounces of Dry Couscous have insufficient amounts of Vitamin A
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Dry 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 Dry Couscous:

• 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 15 times more Calcium, 5.3 times more Iron, 2 times more Magnesium, 4.7 times more Phosphorus, 1.5 times more Potassium, 124.7 times more Sodium and 2.4 times more Zinc than Dry Couscous.
• While 14 oz of Dry Couscous contain 1.6 times more Copper and 1.6 times more Manganese than Cornmeal, yellow, self-rising, bolted, plain, enriched.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 5.3 times more Fat, 3.9 times more Omega 3, 6.3 times more Omega 6 and 1.3 times more Fiber than Dry Couscous.
• While 14 oz of Dry Couscous contain 1.5 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 14 ounces.
• 14 ounces of Dry Couscous provide inadequate amounts of Omega 3 and Omega 6