Comparing Nutrients in 1 kilogram 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	130% 3760kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	596% 774g	565% 734g	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	132% 50g	166% 63g	38g per day for Men 19-50 years
Protein	228% 128g	150% 84g	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	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	594% 7.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	333% 4.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	218% 35mg	325% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	296% 3.85mg	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	50% 200μg	660% 2640μg	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	24% 240mg	299% 2990mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	154% 1.4mg	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	135% 11mg	619% 49.5mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	224% 5.16mg	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	243% 1700mg	930% 6510mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	879% 13190mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	126% 14mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Couscous VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Couscous versus 1 kg 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 1 kilogram of Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 1 kilogram of Dry Couscous has 3.2 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 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 one kilogram.

Comparing minerals per 1 kilogram for Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 1 kilogram of Dry Couscous has 1.8 times more Copper and 1.5 times more Manganese than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Couscous has 1.5 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 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 one kilogram.
• 1 kilogram of Dry Couscous provide inadequate amounts of Omega 3 and Omega 6