Comparing Nutrients in 14 ounces Cooked Couscous VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Cooked Couscous	White Canned Hominy	Recommended Dietary Allowance
Energy	15.3% 445kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	9.04% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	8.27% 6g	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	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	27% 15g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	1.53% 0.02mg	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	15% 59.5μg	0.99% 3.97μg	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	1.32% 1.2mg	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	3.44% 0.52mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	White Canned Hominy	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	13.2% 0.12mg	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	19% 1.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	12% 0.28mg	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	12.5% 87.3mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	7.8% 288g	8.85% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Couscous vs White Canned Hominy:

• Cooked Couscous have 21 times more Vitamin B1, 4.5 times more Vitamin B2, 29.8 times more Vitamin B3, 2.4 times more Vitamin B5, 10.2 times more Vitamin B6 and 15 times more Vitamin B9 than White Canned Hominy.
• Both Cooked Couscous as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Couscous vs White Canned Hominy:

• Cooked Couscous have 1.4 times more Copper, 6.4 times more Potassium and 9.2 times more Selenium than White Canned Hominy.
• While White Canned Hominy contains 1.6 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, 53.4 times more Sodium and 4 times more Zinc than Cooked Couscous.
• Both Cooked Couscous and White Canned Hominy have similar amounts of Calcium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Couscous have 1.6 times more Energy, 1.6 times more Carbohydrate and 2.6 times more Protein than White Canned Hominy.
• While White Canned Hominy contains 6.5 times more Omega 6, 15.1 times more Sugars and 1.8 times more Fiber than Cooked Couscous.
• Both Cooked Couscous as well as White Canned Hominy have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.