Comparing Nutrients in 300 calories Cornmeal, yellow, self-rising, degermed, enriched VS Dry Couscous

Weight per 300 calories

• Cornmeal, yellow, self-rising, degermed, enriched: 84.5g
• Dry Couscous: 79.8g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cornmeal, yellow, self-rising, degermed, enriched or Dry Couscous?

Macros Ratio

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

Macro Nutrients

	Cornmeal, yellow, self-rising, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.6% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	47.5% 61.8g	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	15.8% 6g	10.5% 4g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Vitamin A	1.03% 9.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.7% 0.57mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.27% 0.26mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	6.75% 0.088mg	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	49.2% 197μg	4% 16μg	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, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Calcium	29.6% 296mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	22% 0.2mg	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	50% 4mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.86% 41.4mg	8.36% 35mg	420mg per day for Men 19-50 years
Manganese	3.86% 0.089mg	27% 0.62mg	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	75.2% 526mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	4.23% 144mg	3.9% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.53% 7.98mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	6.02% 0.66mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.18% 6.83g	3700g per day for Men 19-50 years

Cornmeal, Yellow, Self-rising, Degermed, Enriched VS Dry Couscous Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cornmeal, yellow, self-rising, degermed, enriched or Dry Couscous?

Lets compare vitamin content per 300 calories of Cornmeal, yellow, self-rising, degermed, enriched vs Dry Couscous:

• 300 calories of Cornmeal, yellow, self-rising, degermed, enriched have 4.4 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.8 times more Vitamin B6 and 12.3 times more Vitamin B9 than Dry Couscous.
• While 300 kcal of Dry Couscous contain 3.8 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• 300 calories of Cornmeal, yellow, self-rising, degermed, enriched have insufficient amounts of Vitamin B5
• 300 calories of Dry Couscous have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Dry Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cornmeal, yellow, self-rising, degermed, enriched vs Dry Couscous:

• 300 calories of Cornmeal, yellow, self-rising, degermed, enriched have 15.4 times more Calcium, 4.6 times more Iron, 3.9 times more Phosphorus, 142.8 times more Sodium and 1.3 times more Zinc than Dry Couscous.
• While 300 kcal of Dry Couscous contain 1.8 times more Copper and 7 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, enriched and Dry Couscous contain similar levels of Magnesium per 300 calories.
• 300 calories of Cornmeal, yellow, self-rising, degermed, enriched lack sufficient amounts of Manganese
• 300 calories of Dry Couscous lack sufficient amounts of Calcium
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Dry Couscous lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cornmeal, yellow, self-rising, degermed, enriched have 1.5 times more Fiber than Dry Couscous.
• While 300 kcal of Dry Couscous contain 1.4 times more Protein than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, enriched and Dry Couscous offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Dry Couscous provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.