Comparing Nutrients in 100 grams Cooked Couscous VS Cornmeal, yellow, self-rising, degermed, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Cornmeal, yellow, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Cooked Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	3.86% 112kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	4.23% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	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	3.7% 1.4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	30% 0.39mg	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	3.75% 15μg	58.3% 233μg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	0.8% 8mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	14.4% 0.13mg	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	4.75% 0.38mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	4.57% 0.11mg	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	3.14% 22mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	90% 1348mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Cornmeal, yellow, self-rising, degermed, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Couscous versus 100 g of Cornmeal, yellow, self-rising, degermed, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Couscous vs Cornmeal, yellow, self-rising, degermed, enriched:

• 100 g of Cornmeal, yellow, self-rising, degermed, enriched contain 10.8 times more Vitamin B1, 14.3 times more Vitamin B2, 4.6 times more Vitamin B3, 7.6 times more Vitamin B6 and 15.5 times more Vitamin B9 than Cooked Couscous.
• Both Cooked Couscous and Cornmeal, yellow, self-rising, degermed, enriched provide similar amounts of Vitamin B5 per 100 grams.
• Both Cooked Couscous as well as Cornmeal, yellow, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Couscous vs Cornmeal, yellow, self-rising, degermed, enriched:

• 100 g of Cornmeal, yellow, self-rising, degermed, enriched contain 43.8 times more Calcium, 3.2 times more Copper, 12.4 times more Iron, 6.1 times more Magnesium, 28.3 times more Phosphorus, 2.9 times more Potassium, 269.6 times more Sodium and 3.8 times more Zinc than Cooked Couscous.
• Both Cooked Couscous and Cornmeal, yellow, self-rising, degermed, enriched contain similar levels of Manganese per 100 grams.
• 100 grams of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cornmeal, yellow, self-rising, degermed, enriched contain 3.2 times more Energy, 12 times more Omega 6, 3.2 times more Carbohydrate, 5.1 times more Fiber and 2.2 times more Protein than Cooked Couscous.
• 100 grams of Cooked Couscous provide inadequate amounts of Omega 6
• Both Cooked Couscous as well as Cornmeal, yellow, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in 100 grams.