Comparing Nutrients in 14 ounces Cornmeal, yellow, self-rising, degermed, enriched VS Dry Couscous

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, degermed, enriched	10%	4%	86%
Dry Couscous	14%	2%	84%

Macro Nutrients

	Cornmeal, yellow, self-rising, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Energy	48.6% 1409kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	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	228% 297g	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	74% 28g	52.2% 20g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	90% 50.6g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	86.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Calcium	139% 1389mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	235% 18.8mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	353% 2473mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	357% 5350mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, degermed, enriched VS Dry Couscous per 14 oz

Compare the macro and micronutrient content in 14 oz of Cornmeal, yellow, self-rising, degermed, 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, degermed, enriched vs Dry Couscous:

• 14 ounces of Cornmeal, yellow, self-rising, degermed, enriched have 4.2 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B6 and 11.7 times more Vitamin B9 than Dry Couscous.
• While 14 oz of Dry Couscous contain 4 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Dry Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cornmeal, yellow, self-rising, degermed, enriched vs Dry Couscous:

• 14 ounces of Cornmeal, yellow, self-rising, degermed, enriched have 14.6 times more Calcium, 4.4 times more Iron, 3.7 times more Phosphorus, 134.8 times more Sodium and 1.2 times more Zinc than Dry Couscous.
• While 14 oz of Dry Couscous contain 1.9 times more Copper and 7.4 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, enriched and Dry Couscous contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cornmeal, yellow, self-rising, degermed, enriched have 3 times more Omega 6 and 1.4 times more Fiber than Dry Couscous.
• While 14 oz of Dry Couscous contain 1.5 times more Protein than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, enriched and Dry Couscous offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Dry Couscous provide inadequate amounts of Omega 6
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Dry Couscous provide inadequate amounts of Omega 3 in 14 ounces.