Comparing Nutrients in 300 calories Dry Couscous VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

Weight per 300 calories

• Dry Couscous: 79.8g
• Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched: 86.2g

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

Discover which food has more nutrients per 300 calories - Dry Couscous or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	2.53% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	0.6% 0.01g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.38% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	48.7% 63.3g	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	10.5% 4g	14.3% 5.43g	38g per day for Men 19-50 years
Protein	18% 10g	13% 7.25g	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	1.34% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	51.2% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.75% 0.088mg	25.5% 0.33mg	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	4% 16μg	57% 228μg	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	1.9% 19mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	13.3% 0.12mg	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	10.8% 0.86mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	8.36% 35mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	19.3% 0.44mg	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	19.4% 136mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	3.9% 132mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.98mg	76% 1137mg	1500mg per day for Men 19-50 years
Zinc	6.02% 0.66mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.83g	0.24% 8.9g	3700g per day for Men 19-50 years

Dry Couscous VS Cornmeal, Yellow, Self-rising, Bolted, With Wheat Flour Added, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Couscous or Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched?

Lets compare vitamin content per 300 calories of Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 300 calories of Dry Couscous have 3 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 300 kcal of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 4.7 times more Vitamin B1, 6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B6 and 14.3 times more Vitamin B9 than Dry Couscous.
• 300 calories of Dry Couscous have insufficient amounts of Vitamin B2 and Vitamin B9
• 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 300 calories.

Comparing minerals per 300 calories for Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 300 calories of Dry Couscous have 1.6 times more Copper and 1.4 times more Manganese than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 300 kcal of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 13.5 times more Calcium, 5 times more Iron, 1.3 times more Magnesium, 4.1 times more Phosphorus, 142.5 times more Sodium and 1.8 times more Zinc than Dry Couscous.
• 300 calories of Dry Couscous lack sufficient amounts of Calcium
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Couscous have 1.4 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 300 kcal of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 5.7 times more Omega 6 and 1.4 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 300 calories.
• 300 calories of Dry Couscous provide inadequate amounts of Omega 6
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched provide inadequate amounts of Omega 3 in 300 calories.