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

Macros Ratio

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

Macro Nutrients

	Dry Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	13% 376kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	59.6% 77.4g	57.5% 74.8g	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	18.7% 7.1g	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, 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	13.6% 0.16mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	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	5% 20μg	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	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, degermed, enriched	Recommended Dietary Allowance
Calcium	2.4% 24mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	13.5% 1.08mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	24.3% 170mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	90% 1348mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.23% 8.56g	0.27% 10g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Dry 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 Dry Couscous vs Cornmeal, yellow, self-rising, degermed, enriched:

• 100 grams of Dry Couscous have 4 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• While 100 g of Cornmeal, yellow, self-rising, degermed, enriched contain 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.
• Both Dry 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 Dry Couscous vs Cornmeal, yellow, self-rising, degermed, enriched:

• 100 grams of Dry Couscous have 1.9 times more Copper and 7.4 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• While 100 g of Cornmeal, yellow, self-rising, degermed, enriched contain 14.6 times more Calcium, 4.4 times more Iron, 3.7 times more Phosphorus and 134.8 times more Sodium than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, degermed, enriched contain similar levels of Magnesium, Potassium and Zinc 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, degermed, enriched.
• While 100 g of Cornmeal, yellow, self-rising, degermed, enriched contain 3 times more Omega 6 and 1.4 times more Fiber than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, degermed, enriched offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Dry Couscous provide inadequate amounts of Omega 6
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, degermed, enriched provide inadequate amounts of Omega 3 in 100 grams.