Comparing Nutrients in 14 ounces Dry Couscous VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Dry Couscous	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	51.5% 1492kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	224% 291g	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	52.2% 20g	66% 25g	38g per day for Men 19-50 years
Protein	90% 50.6g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.6% 14mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	118% 1.53mg	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	20% 79.4μg	262% 1048μg	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

	Dry Couscous	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	9.53% 95mg	119% 1187mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	61.3% 0.55mg	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	53.6% 4.3mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	89% 2.05mg	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	96% 675mg	369% 2584mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	349% 5235mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Couscous VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched per 14 oz

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

Lets compare vitamin content per 14 ounces of Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 14 ounces of Dry Couscous have 3.2 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 4.4 times more Vitamin B1, 5.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.5 times more Vitamin B6 and 13.2 times more Vitamin B9 than Dry Couscous.
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 14 ounces of Dry Couscous have 1.8 times more Copper and 1.5 times more Manganese than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 12.5 times more Calcium, 4.6 times more Iron, 3.8 times more Phosphorus, 131.9 times more Sodium and 1.7 times more Zinc than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Couscous have 1.5 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 4.5 times more Fat, 3.3 times more Omega 3, 5.2 times more Omega 6 and 1.3 times more Fiber than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Dry Couscous provide inadequate amounts of Omega 3 and Omega 6