Comparing Nutrients in 7 ounces Cornmeal, yellow, self-rising, degermed, enriched VS Dry Couscous

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, yellow, self-rising, degermed, enriched	10%	4%	86%
Dry Couscous	14%	2%	84%

Macro Nutrients

	Cornmeal, yellow, self-rising, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Energy	24.3% 704kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	114% 148g	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	37% 14g	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, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	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	116% 462μg	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, degermed, enriched	Dry Couscous	Recommended Dietary Allowance
Calcium	69.5% 695mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	117% 9.4mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	177% 1236mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	178% 2675mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.55% 20g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, yellow, self-rising, degermed, enriched VS Dry Couscous per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornmeal, yellow, self-rising, degermed, 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, degermed, enriched vs Dry Couscous:

• 7 ounces of Cornmeal, yellow, self-rising, degermed, enriched have 4.2 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B6 and 11.7 times more Vitamin B9 than Dry Couscous.
• While 7 oz of Dry Couscous contain 4 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, 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, degermed, enriched vs Dry Couscous:

• 7 ounces of Cornmeal, yellow, self-rising, degermed, enriched have 14.6 times more Calcium, 4.4 times more Iron, 3.7 times more Phosphorus, 134.8 times more Sodium and 1.2 times more Zinc than Dry Couscous.
• While 7 oz of Dry Couscous contain 1.9 times more Copper and 7.4 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, enriched and Dry Couscous contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, yellow, self-rising, degermed, enriched have 3 times more Omega 6 and 1.4 times more Fiber than Dry Couscous.
• While 7 oz of Dry Couscous contain 1.5 times more Protein than Cornmeal, yellow, self-rising, degermed, enriched.
• Both Cornmeal, yellow, self-rising, degermed, enriched and Dry Couscous offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dry Couscous provide inadequate amounts of Omega 6
• Both Cornmeal, yellow, self-rising, degermed, enriched as well as Dry Couscous provide inadequate amounts of Omega 3 in seven ounces.