Comparing Nutrients in 7 ounces Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched VS Dry Couscous

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Dry Couscous	14%	2%	84%

Macro Nutrients

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Dry Couscous	Recommended Dietary Allowance
Energy	24% 691kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	5.83% 5.66g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	118% 154g	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	33% 12.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	30% 16.7g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Dry Couscous	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.8% 0.76mg	16.8% 0.22mg	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	131% 524μg	9.92% 39.7μg	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, bolted, with wheat flour added, enriched	Dry Couscous	Recommended Dietary Allowance
Calcium	59.3% 593mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	54.5% 0.49mg	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	123% 9.82mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	67.3% 1.55mg	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	185% 1292mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	175% 2618mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched VS Dry Couscous per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched versus 7 oz of Dry Couscous to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Dry Couscous:

• 7 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have 4.4 times more Vitamin B1, 5.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.5 times more Vitamin B6 and 13.2 times more Vitamin B9 than Dry Couscous.
• While 7 oz of Dry Couscous contain 3.2 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched as well as Dry Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Dry Couscous:

• 7 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have 12.5 times more Calcium, 4.6 times more Iron, 1.2 times more Magnesium, 3.8 times more Phosphorus, 1.2 times more Potassium, 131.9 times more Sodium and 1.7 times more Zinc than Dry Couscous.
• While 7 oz of Dry Couscous contain 1.8 times more Copper and 1.5 times more Manganese than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have 4.5 times more Fat, 3.3 times more Omega 3, 5.2 times more Omega 6 and 1.3 times more Fiber than Dry Couscous.
• While 7 oz of Dry Couscous contain 1.5 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Dry Couscous offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dry Couscous provide inadequate amounts of Omega 3 and Omega 6