Comparing Nutrients in 1 pound Cornmeal, yellow, self-rising, degermed, enriched VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, degermed, enriched	10%	4%	86%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Cornmeal, yellow, self-rising, degermed, enriched	Cooked Couscous	Recommended Dietary Allowance
Energy	55.5% 1610kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	84.8% 32.2g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	68% 38g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, degermed, enriched	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.08mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	17.8% 0.23mg	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	264% 1057μg	17% 68μg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, degermed, enriched	Cooked Couscous	Recommended Dietary Allowance
Calcium	159% 1588mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	20.7% 0.19mg	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	268% 21.5mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	16.6% 0.38mg	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	404% 2826mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	NA	227% 125μg	55μg per day for Men 19-50 years
Sodium	408% 6114mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.25% 46g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, degermed, enriched VS Cooked Couscous per 1 lb

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

Lets compare vitamin content per 1 pound of Cornmeal, yellow, self-rising, degermed, enriched vs Cooked Couscous:

• 1 pound of Cornmeal, yellow, self-rising, degermed, enriched has 10.8 times more Vitamin B1, 14.3 times more Vitamin B2, 4.6 times more Vitamin B3, 7.6 times more Vitamin B6 and 15.5 times more Vitamin B9 than Cooked Couscous.
• Both Cornmeal, yellow, self-rising, degermed, enriched and Cooked Couscous provide similar amounts of Vitamin B5 per one pound.
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Cooked Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cornmeal, yellow, self-rising, degermed, enriched vs Cooked Couscous:

• 1 pound of Cornmeal, yellow, self-rising, degermed, enriched has 43.8 times more Calcium, 3.2 times more Copper, 12.4 times more Iron, 6.1 times more Magnesium, 1.3 times more Manganese, 28.3 times more Phosphorus, 2.9 times more Potassium, 269.6 times more Sodium and 3.8 times more Zinc than Cooked Couscous.
• 1 pound of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cornmeal, yellow, self-rising, degermed, enriched has 3.2 times more Energy, 12 times more Omega 6, 3.2 times more Carbohydrate, 5.1 times more Fiber and 2.2 times more Protein than Cooked Couscous.
• 1 pound of Cooked Couscous provide inadequate amounts of Omega 6
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Cooked Couscous provide inadequate amounts of Omega 3 in one pound.