Comparing Nutrients in 300 calories Dry Couscous VS Millet

Weight per 300 calories

• Dry Couscous: 79.8g
• Millet: 79.4g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Dry Couscous or Millet?

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Millet	12%	10%	78%

Macro Nutrients

	Dry Couscous	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.6% 0.01g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	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	10.5% 4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	18% 10g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Dry 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	11% 0.13mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.75% 0.088mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30% 9.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	17% 67.5μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.6% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Millet	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	66% 0.6mg	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	10.8% 0.86mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.36% 35mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	56.3% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	3.9% 132mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.98mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.02% 0.66mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.18% 6.83g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Couscous vs Millet:

• Dry Couscous have 1.5 times more Vitamin B5 than Raw Millet.
• While Raw Millet contains 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Dry Couscous.
• Both Dry Couscous as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Couscous vs Millet:

• Raw Millet contains 3 times more Copper, 2.8 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus and 2 times more Zinc than Dry Couscous.
• Both Dry Couscous and Raw Millet have similar amounts of Potassium per 300 kcal.
• Both Dry Couscous as well as Raw Millet have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Millet contains 6.6 times more Fat, 9.8 times more Omega 3, 8.4 times more Omega 6 and 1.7 times more Fiber than Dry Couscous.
• Both Dry Couscous and Raw Millet have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dry Couscous as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.