Comparing Nutrients in 500 calories Dry Couscous VS White Canned Hominy

Weight per 500 calories

• Dry Couscous: 133g
• White Canned Hominy: 694g

Dry Couscous have 5.2 times more energy per 100g than White Canned Hominy. It has high energy density when compared to other foods. White Canned Hominy having average energy density.

Which food has more nutrients per 500 calories - Dry Couscous or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	17.5% 6.65g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	18.4% 10.3g	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	18% 0.22mg	1.74% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.98% 0.1mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.67% 0.035mg	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	6.65% 26.6μg	1.74% 6.94μg	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	2.3% 2.1mg	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	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	White Canned Hominy	Recommended Dietary Allowance
Calcium	3.2% 32mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	23% 0.21mg	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	18% 1.44mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	14% 58.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	21% 0.49mg	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	32.3% 226mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	124% 1854mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	15.5% 573g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Couscous vs White Canned Hominy:

• Dry Couscous have 10.4 times more Vitamin B1, 2.5 times more Vitamin B2, 20.3 times more Vitamin B3, 1.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.8 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 500 kcal.

Comparing minerals per 500 calories for Dry Couscous vs White Canned Hominy:

• Dry Couscous have 1.6 times more Copper, 2.1 times more Manganese and 3.5 times more Potassium than White Canned Hominy.
• While White Canned Hominy contains 2.2 times more Calcium, 3 times more Iron, 1.9 times more Magnesium, 139.4 times more Sodium, 6.6 times more Zinc and 50.3 times more Water than Dry Couscous.
• Both Dry Couscous and White Canned Hominy have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Couscous have 1.7 times more Protein than White Canned Hominy.
• While White Canned Hominy contains 7.2 times more Fat, 5.2 times more Omega 3, 8.4 times more Omega 6 and 2.6 times more Fiber than Dry Couscous.
• Both Dry Couscous and White Canned Hominy have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Couscous as well as White Canned Hominy have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.