Comparing Nutrients in 100 grams Dry Couscous VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

Macros Ratio

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

Macro Nutrients

	Dry Couscous	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	13% 376kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	56.5% 73.4g	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	13% 5g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	29.6% 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	5% 20μg	66% 264μg	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, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	2.4% 24mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	15.4% 0.14mg	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	13.5% 1.08mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	22.4% 0.52mg	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	24.3% 170mg	93% 651mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	88% 1319mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.56g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Couscous VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Dry Couscous versus 100 g of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 100 grams of Dry Couscous have 3.2 times more Vitamin B5 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 100 g of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 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.
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Couscous vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• 100 grams of Dry Couscous have 1.8 times more Copper and 1.5 times more Manganese than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 100 g of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 12.5 times more Calcium, 4.6 times more Iron, 3.8 times more Phosphorus, 131.9 times more Sodium and 1.7 times more Zinc than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain similar levels of Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Couscous have 1.5 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While 100 g of Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contain 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.
• Both Dry Couscous and Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Dry Couscous provide inadequate amounts of Omega 3 and Omega 6