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

Weight per 100 calories

• Dry Couscous: 26.6g
• Cornmeal, yellow, self-rising, degermed, enriched: 28g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Dry Couscous or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0.2% 0.003g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	16.2% 21g	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	3.5% 1.33g	5.26% 2g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	4.23% 2.37g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cornmeal, yellow, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.25% 0.029mg	8.45% 0.11mg	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	1.33% 5.3μg	16.4% 65.6μg	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	0.64% 6.4mg	9.86% 99mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	4.07% 0.037mg	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	3.6% 0.29mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	1.3% 0.03mg	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	6.46% 45.2mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.66mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.56% 0.28mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.077% 2.86g	3700g per day for Men 19-50 years

Dry Couscous VS Cornmeal, Yellow, Self-rising, Degermed, Enriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry Couscous or Cornmeal, yellow, self-rising, degermed, enriched?

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

• 100 calories of Dry Couscous have 3.8 times more Vitamin B5 than Cornmeal, yellow, self-rising, degermed, enriched.
• While 100 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 4.4 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.8 times more Vitamin B6 and 12.3 times more Vitamin B9 than Dry Couscous.
• 100 calories of Dry Couscous have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 calories of Cornmeal, yellow, self-rising, degermed, enriched have insufficient amounts of Vitamin B5
• 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 calories.

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

• 100 calories of Dry Couscous have 1.8 times more Copper and 7 times more Manganese than Cornmeal, yellow, self-rising, degermed, enriched.
• While 100 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 15.4 times more Calcium, 4.6 times more Iron, 3.9 times more Phosphorus, 142.8 times more Sodium and 1.3 times more Zinc than Dry Couscous.
• Both Dry Couscous and Cornmeal, yellow, self-rising, degermed, enriched contain similar levels of Magnesium per 100 calories.
• 100 calories of Dry Couscous lack sufficient amounts of Calcium
• 100 calories of Cornmeal, yellow, self-rising, degermed, enriched lack sufficient amounts of Manganese
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, degermed, enriched lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dry Couscous have 1.4 times more Protein than Cornmeal, yellow, self-rising, degermed, enriched.
• While 100 kcal of Cornmeal, yellow, self-rising, degermed, enriched contain 1.5 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 calories.
• Both Dry Couscous as well as Cornmeal, yellow, self-rising, degermed, enriched provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.