Comparing Nutrients in 5 ounces 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	5.47% 159kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	26% 33.6g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	0.25% 0.18g	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	5.22% 2g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	9.6% 5.37g	8.9% 4.98g	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	7.44% 0.089mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	4.85% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	11.8% 0.15mg	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	5.3% 21.3μg	6.73% 27μg	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	1.23% 0.18mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Millet	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	25.4% 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	6.73% 0.54mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	16.8% 0.39mg	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	4.45% 31mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.2mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.74% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.
• Both Cooked Couscous as well as Cooked Millet have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Cooked Couscous as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.