Comparing Nutrients in 500 calories Cooked CouscousVS White Canned Hominy

Weight per 500 calories

Cooked Couscous

446g

White Canned Hominy

694g

Cooked Couscous have 1.6 times more energy per 100g than White Canned Hominy. It has average energy density when compared to other foods. White Canned Hominy having average energy density.

Which food has more nutrients per 500 calories - Cooked Couscous or White Canned Hominy?

Macros Ratio

Protein Fat Carbs

Cooked Couscous

14%

85%

White Canned Hominy

11%

81%

500 kcal ▼

Macro Nutrients

Cooked Couscousvs White Canned Hominy

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

6.3%6.1g

0.71 gvs6.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g

Saturated Fat

2.67%0.85g

0.13 gvs0.85 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.84%0.013g

Omega 3

5.2%0.083g

0.013 gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.58%0.27g

Omega 6

16%2.7g

0.27 gvs2.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.7%104g

Carbohydrate

76%99g

104 gvs99 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.62%0.45g

Sugars

14.5%10.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.45 gvs10.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.4%6.25g

Fiber

45.7%17.4g

6.25 gvs17.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30.2%17g

Protein

18.4%10.3g

17 gvs10.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Couscousvs White Canned Hominy

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.4%0.28mg

Vitamin B1

1.74%0.021mg

Thiamine

0.28 mgvs0.021 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.27%0.12mg

Vitamin B2

3.2%0.042mg

Riboflavin

0.12 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.4%4.4mg

Vitamin B3

1.43%0.23mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs0.23 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33%1.66mg

Vitamin B5

21.4%1.07mg

Pantothenic acid

1.66 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.5%0.23mg

Vitamin B6

2.67%0.035mg

Pyridoxine

0.23 mgvs0.035 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.7%67μg

Vitamin B9

1.74%6.94μg

Folates and Folic Acid

67 μgvs6.94 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

2.3%2.1mg

Ascorbic acid

0 mgvs2.1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.87%0.58mg

Vitamin E

2.3%0.35mg

Tocopherols and Tocotrienols

0.58 mgvs0.35 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.37%0.45μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0.45 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Couscousvs White Canned Hominy

3.57%35.7mg

Calcium

6.94%69.4mg

35.7 mgvs69.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.3%0.18mg

Copper

23%0.21mg

0.18 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21.2%1.7mg

Iron

54%4.3mg

1.7 mgvs4.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

26.5%111mg

35.7 mgvs111 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.3%0.38mg

Manganese

21%0.49mg

0.38 mgvs0.49 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%98mg

Phosphorus

34.7%243mg

98 mgvs243 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.6%259mg

Potassium

1.84%62.5mg

259 mgvs62.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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223%123μg

Selenium

38%21μg

123 μgvs21 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.3mg

Sodium

124%1854mg

22.3 mgvs1854 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.6%1.16mg

Zinc

66.3%7.3mg

1.16 mgvs7.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.76%324g

Water

15.5%573g

324 gvs573 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Cooked Couscous have 13.5 times more Vitamin B1, 2.9 times more Vitamin B2, 19.1 times more Vitamin B3, 1.5 times more Vitamin B5, 6.6 times more Vitamin B6 and 9.6 times more Vitamin B9 than White Canned Hominy.
Both Cooked Couscous as well as White Canned Hominy have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

Cooked Couscous have 4.1 times more Potassium and 5.9 times more Selenium than White Canned Hominy.
While White Canned Hominy contains 1.9 times more Calcium, 2.5 times more Iron, 3.1 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 83.1 times more Sodium, 6.3 times more Zinc and 1.8 times more Water than Cooked Couscous.
Both Cooked Couscous and White Canned Hominy have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Couscous have 1.6 times more Protein than White Canned Hominy.
While White Canned Hominy contains 8.6 times more Fat, 6.2 times more Omega 3, 10 times more Omega 6, 23.5 times more Sugars and 2.8 times more Fiber than Cooked Couscous.
Both Cooked Couscous and White Canned Hominy have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cooked Couscous as well as White Canned Hominy have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked CouscousVS MilletWhite Canned HominyVS Millet

Compare Foods

Comparing Nutrients in 500 calories Cooked CouscousVS White Canned Hominy

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Couscous or White Canned Hominy?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: