Comparing Nutrients in 1 kilogram Dry Couscous VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Dry Couscous	White Canned Hominy	Recommended Dietary Allowance
Energy	130% 3760kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	9.07% 8.8g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	596% 774g	110% 143g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	228% 128g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Dry 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	136% 1.63mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	218% 35mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	3.85% 0.05mg	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	2.5% 10μg	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	3.33% 3mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	White Canned Hominy	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	33.3% 0.3mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	30.4% 0.7mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	NA	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	178% 2670mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	22.3% 825g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Couscous vs White Canned Hominy:

• Dry Couscous have 54.3 times more Vitamin B1, 13 times more Vitamin B2, 105.8 times more Vitamin B3, 8.1 times more Vitamin B5, 22 times more Vitamin B6 and 20 times more Vitamin B9 than White Canned Hominy.
• Both Dry Couscous as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Couscous vs White Canned Hominy:

• Dry Couscous have 2.4 times more Calcium, 8.2 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 11.1 times more Manganese, 4.9 times more Phosphorus and 18.4 times more Potassium than White Canned Hominy.
• While White Canned Hominy contains 26.7 times more Sodium, 1.3 times more Zinc and 9.6 times more Water than Dry Couscous.

Comparison of macro-nutrients per 1 kilogram:

• Dry Couscous have 5.2 times more Energy, 5.4 times more Carbohydrate, 2 times more Fiber and 8.6 times more Protein than White Canned Hominy.
• While White Canned Hominy contains 1.6 times more Omega 6 than Dry Couscous.
• Both Dry Couscous as well as White Canned Hominy have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.