Comparing Nutrients in 1 kilogram Dry Couscous VS Cornstarch

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Cornstarch	0%	0%	100%

Macro Nutrients

	Dry Couscous	Cornstarch	Recommended Dietary Allowance
Energy	130% 3760kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	596% 774g	702% 913g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	132% 50g	23.7% 9g	38g per day for Men 19-50 years
Protein	228% 128g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cornstarch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	218% 35mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	0% 0mg	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	50% 200μg	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Cornstarch	Recommended Dietary Allowance
Calcium	24% 240mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	55.6% 0.5mg	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	135% 11mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	23% 0.53mg	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	243% 1700mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	2.25% 83.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Couscous VS Cornstarch per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Couscous versus 1 kg of Cornstarch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Couscous vs Cornstarch:

• 1 kilogram of Dry Couscous has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cornstarch.
• 1 kilogram of Cornstarch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Couscous as well as Cornstarch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Couscous vs Cornstarch:

• 1 kilogram of Dry Couscous has 12 times more Calcium, 4.9 times more Copper, 2.3 times more Iron, 14.7 times more Magnesium, 14.7 times more Manganese, 13.1 times more Phosphorus, 55.3 times more Potassium and 13.8 times more Zinc than Cornstarch.
• 1 kilogram of Cornstarch lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Couscous has 5.6 times more Fiber and 49.1 times more Protein than Cornstarch.
• Both Dry Couscous and Cornstarch offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cornstarch provide inadequate amounts of Protein
• Both Dry Couscous as well as Cornstarch provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.