Comparing Nutrients in 1 kilogram 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	115% 3340kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	88.4% 15g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	541% 703g	596% 774g	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	176% 67g	132% 50g	38g per day for Men 19-50 years
Protein	148% 82.8g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Dry Couscous	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	551% 6.6mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	331% 53mg	218% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	84.6% 1.1mg	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	583% 2330μg	50% 200μg	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	361% 3610mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	274% 2.47mg	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	720% 57.6mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	339% 7.8mg	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	1149% 8040mg	243% 1700mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	831% 12470mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.3% 85.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, plain, enriched VS Dry Couscous per 1 kg

Compare the macro and micronutrient content in 1 kg of Cornmeal, yellow, self-rising, bolted, plain, enriched versus 1 kg of Dry Couscous to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cornmeal, yellow, self-rising, bolted, plain, enriched vs Dry Couscous:

• 1 kilogram of Cornmeal, yellow, self-rising, bolted, plain, enriched has 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 1 kg of Dry Couscous contains 2.9 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cornmeal, yellow, self-rising, bolted, plain, enriched vs Dry Couscous:

• 1 kilogram of Cornmeal, yellow, self-rising, bolted, plain, enriched has 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 1 kg of Dry Couscous contains 1.6 times more Copper and 1.6 times more Manganese than Cornmeal, yellow, self-rising, bolted, plain, enriched.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cornmeal, yellow, self-rising, bolted, plain, enriched has 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 1 kg of Dry Couscous contains 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 one kilogram.
• 1 kilogram of Dry Couscous provide inadequate amounts of Omega 3 and Omega 6