Comparing Nutrients in 100 grams Cooked Couscous VS Millet

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Couscous	Millet	Recommended Dietary Allowance
Energy	3.86% 112kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	56% 73g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	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	3.7% 1.4g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	5.25% 0.063mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	38% 11.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	21.3% 85μg	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	0.87% 0.13mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Millet	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	83.3% 0.75mg	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	4.75% 0.38mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	65.6% 29.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.14% 22mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	0.23% 8.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Couscous vs Millet:

• Raw Millet contains 6.7 times more Vitamin B1, 10.7 times more Vitamin B2, 4.8 times more Vitamin B3, 2.3 times more Vitamin B5, 7.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Cooked Couscous.
• Both Cooked Couscous as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked Couscous vs Millet:

• Cooked Couscous have 10.2 times more Selenium and 8.4 times more Water than Raw Millet.
• While Raw Millet contains 18.3 times more Copper, 7.9 times more Iron, 14.3 times more Magnesium, 19.4 times more Manganese, 13 times more Phosphorus, 3.4 times more Potassium and 6.5 times more Zinc than Cooked Couscous.
• Both Cooked Couscous as well as Raw Millet have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Millet contains 3.4 times more Energy, 26.4 times more Fat, 24.9 times more Saturated Fat, 39.3 times more Omega 3, 33.6 times more Omega 6, 3.1 times more Carbohydrate, 6.1 times more Fiber and 2.9 times more Protein than Cooked Couscous.
• Both Cooked Couscous as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.