Comparing Nutrients in 14 ounces Cooked Couscous VS Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Couscous	Millet	Recommended Dietary Allowance
Energy	15.3% 445kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	222% 289g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	14.6% 5.56g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	27% 15g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Millet	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	67.3% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	151% 45.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	84.3% 337μg	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	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	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Millet	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	331% 2.98mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	282% 6.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	260% 117μg	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	162% 1131mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	7.8% 288g	0.93% 34.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Couscous vs Millet:

• Raw Millet contains 6.7 times more Vitamin B1, 10.7 times more Vitamin B2, 4.8 times more Vitamin B3, 2.3 times more Vitamin B5, 7.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Cooked Couscous.
• Both Cooked Couscous as well as Raw Millet 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 Millet:

• Cooked Couscous have 10.2 times more Selenium and 8.4 times more Water than Raw Millet.
• While Raw Millet contains 18.3 times more Copper, 7.9 times more Iron, 14.3 times more Magnesium, 19.4 times more Manganese, 13 times more Phosphorus, 3.4 times more Potassium and 6.5 times more Zinc than Cooked Couscous.
• Both Cooked Couscous as well as Raw Millet have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Millet contains 3.4 times more Energy, 26.4 times more Fat, 24.9 times more Saturated Fat, 39.3 times more Omega 3, 33.6 times more Omega 6, 3.1 times more Carbohydrate, 6.1 times more Fiber and 2.9 times more Protein than Cooked Couscous.
• Both Cooked Couscous as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.