Comparing Nutrients in 1 kilogram Dry Couscous VS Cornmeal, yellow, self-rising, degermed, enriched

Macros Ratio

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

Macro Nutrients

	Dry Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	130% 3760kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	596% 774g	575% 748g	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	187% 71g	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, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	565% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	298% 3.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	218% 35mg	285% 45.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	62.4% 3.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	300% 3.9mg	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	583% 2330μg	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, degermed, enriched	Recommended Dietary Allowance
Calcium	24% 240mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	144% 1.3mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	45.7% 1.05mg	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	243% 1700mg	890% 6230mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	899% 13480mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	2.75% 102g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dry Couscous versus 1 kg of Cornmeal, yellow, self-rising, degermed, 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, degermed, enriched:

• 1 kilogram of Dry Couscous has 4 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, degermed, enriched contains 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.
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, degermed, 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, degermed, enriched:

• 1 kilogram of Dry Couscous has 1.9 times more Copper and 7.4 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, degermed, enriched contains 14.6 times more Calcium, 4.4 times more Iron, 3.7 times more Phosphorus and 134.8 times more Sodium than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, degermed, enriched contain similar levels of Magnesium, Potassium and Zinc 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, degermed, enriched.
• While 1 kg of Cornmeal, yellow, self-rising, degermed, enriched contains 3 times more Omega 6 and 1.4 times more Fiber than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, degermed, enriched offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Dry Couscous provide inadequate amounts of Omega 6
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in one kilogram.