Comparing Nutrients in 1 pound 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	59% 1706kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	19% 3.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	261% 339g	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	59.7% 22.7g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	103% 58g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	136% 1.77mg	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	22.7% 91μg	264% 1057μg	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	11% 109mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	65.5% 0.59mg	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	61.2% 4.9mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	20.7% 0.48mg	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	110% 771mg	404% 2826mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	408% 6114mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.25% 46g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dry Couscous has 4 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• While 1 lb 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 pound.

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

• 1 pound of Dry Couscous has 1.9 times more Copper and 7.4 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Couscous has 1.5 times more Protein than Cornmeal, yellow, self-rising, degermed, enriched.
• While 1 lb 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 pound.
• 1 pound 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 pound.