Comparing Nutrients in 1 pound 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	59% 1706kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	318% 414g	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	59.7% 22.7g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	103% 58g	2.1% 1.18g	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	61.6% 0.74mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	22.7% 91μg	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	11% 109mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	25% 0.23mg	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	61.2% 4.9mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	10.5% 0.24mg	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	110% 771mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	0.4% 13.6mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1% 37.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Couscous VS Cornstarch per 1 lb

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

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

• 1 pound 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 pound 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 pound.

Comparing minerals per 1 pound for Dry Couscous vs Cornstarch:

• 1 pound 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 pound of Cornstarch lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• 1 pound 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 pound.