Comparing Nutrients in 1 pound Cooked Couscous VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Cooked Couscous	Cooked Millet	Recommended Dietary Allowance
Energy	17.5% 508kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	82.6% 107g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.81% 0.59g	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	16.7% 6.35g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	30.7% 17g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Cooked Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	37.7% 0.49mg	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	17% 68μg	21.5% 86μg	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	3.93% 0.59mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Millet	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	81% 0.73mg	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	21.5% 1.72mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	53.6% 1.23mg	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	14.3% 100mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	8.9% 329g	8.75% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Couscous vs Cooked Millet:

• Cooked Couscous have 2.2 times more Vitamin B5 than Cooked Millet.
• While Cooked Millet contains 1.7 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Couscous.
• Both Cooked Couscous as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Couscous vs Cooked Millet:

• Cooked Couscous have 30.6 times more Selenium than Cooked Millet.
• While Cooked Millet contains 3.9 times more Copper, 1.7 times more Iron, 5.5 times more Magnesium, 3.2 times more Manganese, 4.5 times more Phosphorus and 3.5 times more Zinc than Cooked Couscous.
• Both Cooked Couscous and Cooked Millet have similar amounts of Potassium and Water per 1 lb.
• Both Cooked Couscous as well as Cooked Millet have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Millet contains 6.3 times more Fat, 9.3 times more Omega 3 and 8 times more Omega 6 than Cooked Couscous.
• Both Cooked Couscous and Cooked Millet have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Cooked Couscous as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.