Comparing Nutrients in 500 calories Dry Couscous VS Cornmeal, yellow, self-rising, degermed, enriched

Weight per 500 calories

• Dry Couscous: 133g
• Cornmeal, yellow, self-rising, degermed, enriched: 141g

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, 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	5.96% 1g	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% 105g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	30.3% 17g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.72% 15.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	79.6% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.98% 0.1mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	40% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	42.3% 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	82% 328μg	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	3.2% 32mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	20.3% 0.18mg	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	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	14% 58.5mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	6.43% 0.15mg	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	125% 877mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	127% 1899mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.39% 14.3g	3700g per day for Men 19-50 years

Dry Couscous VS Cornmeal, Yellow, Self-rising, Degermed, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Couscous or Cornmeal, yellow, self-rising, degermed, enriched?

Lets compare vitamin content per 500 calories of Dry Couscous vs Cornmeal, yellow, self-rising, degermed, enriched:

• 500 calories of Dry Couscous have 3.8 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• While 500 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 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.
• 500 calories of Dry Couscous have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Cornmeal, yellow, self-rising, degermed, enriched have insufficient amounts of Vitamin B5
• 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 500 calories.

Comparing minerals per 500 calories for Dry Couscous vs Cornmeal, yellow, self-rising, degermed, enriched:

• 500 calories of Dry Couscous have 1.8 times more Copper and 7 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• While 500 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 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.
• Both Dry Couscous and Cornmeal, yellow, self-rising, degermed, enriched contain similar levels of Magnesium per 500 calories.
• 500 calories of Dry Couscous lack sufficient amounts of Calcium
• 500 calories of Cornmeal, yellow, self-rising, degermed, enriched lack sufficient amounts of Manganese
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, degermed, 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, degermed, enriched.
• While 500 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 1.5 times more Fiber than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, degermed, enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, degermed, enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.