Comparing Nutrients in 500 calories Dry Couscous VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

Weight per 500 calories

• Dry Couscous: 133g
• Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched: 144g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	4.22% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	81% 106g	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	17.5% 6.65g	24% 9.05g	38g per day for Men 19-50 years
Protein	30.3% 17g	21.6% 12g	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	2.23% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	85.4% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.98% 0.1mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	42.6% 0.55mg	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	6.65% 26.6μg	95% 379μg	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	3.2% 32mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	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	18% 1.44mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	14% 58.5mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	32.2% 0.74mg	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	32.3% 226mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	8.75% 297mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	126% 1895mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.4% 15g	3700g per day for Men 19-50 years

Dry Couscous VS Cornmeal, Yellow, Self-rising, Bolted, With Wheat Flour Added, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Couscous or Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched?

Lets compare vitamin content per 500 calories of Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 500 calories of Dry Couscous have 3 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 500 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 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Couscous have 1.4 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 500 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 500 calories.
• 500 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 500 calories.