Comparing Nutrients in 5 ounces Cornmeal, yellow, self-rising, bolted, plain, enriched VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cooked Couscous	Recommended Dietary Allowance
Energy	16.3% 473kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	0.2% 0.14g	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	25% 9.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	21% 11.7g	9.6% 5.37g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	5.56% 0.072mg	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	82.6% 330μg	5.3% 21.3μg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cooked Couscous	Recommended Dietary Allowance
Calcium	51% 512mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	6.46% 0.058mg	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	102% 8.16mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	5.18% 0.12mg	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	163% 1140mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	2.4% 82.2mg	3400mg per day for Men 19-50 years
Selenium	NA	71% 39μg	55μg per day for Men 19-50 years
Sodium	118% 1768mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, plain, enriched VS Cooked Couscous per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched versus 5 oz of Cooked Couscous to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched vs Cooked Couscous:

• 5 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have more Vitamin A, 10.5 times more Vitamin B1, 14.8 times more Vitamin B2, 5.4 times more Vitamin B3, 10.6 times more Vitamin B6 and 15.5 times more Vitamin B9 than Cooked Couscous.
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched and Cooked Couscous provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Couscous have insufficient amounts of Vitamin A
• Both Cornmeal, yellow, self-rising, bolted, plain, enriched as well as Cooked Couscous have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornmeal, yellow, self-rising, bolted, plain, enriched vs Cooked Couscous:

• 5 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 45.1 times more Calcium, 3.7 times more Copper, 15.2 times more Iron, 10.8 times more Magnesium, 5.9 times more Manganese, 36.5 times more Phosphorus, 4.4 times more Potassium, 249.4 times more Sodium and 7.7 times more Zinc than Cooked Couscous.
• 5 ounces of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, yellow, self-rising, bolted, plain, enriched have 3 times more Energy, 21.3 times more Fat, 15.7 times more Omega 3, 25.1 times more Omega 6, 3 times more Carbohydrate, 4.8 times more Fiber and 2.2 times more Protein than Cooked Couscous.
• 5 ounces of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6