Comparing Nutrients in 100 calories Cooked Couscous VS Boiled Carrots

Weight per 100 calories

• Cooked Couscous: 89.3g
• Boiled Carrots: 286g

Cooked Couscous have 3.2 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Cooked Couscous or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Couscous	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	3.3% 1.25g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	6.04% 3.4g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.7% 0.056mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	33.6% 0.44mg	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	3.35% 13.4μg	10% 40μg	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	11.4% 10.3mg	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	0.77% 0.12mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.074% 0.089μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.71% 7.14mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	4.07% 0.037mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	4.24% 0.34mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	3.26% 0.075mg	19.3% 0.44mg	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	2.8% 19.6mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	1.52% 51.8mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.46mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.75% 64.8g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Couscous vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 3.4 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 9.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 25.4 times more Vitamin E and 438.4 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Couscous vs Boiled Carrots:

• Cooked Couscous have 12.3 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 5.9 times more Manganese, 4.4 times more Phosphorus, 13 times more Potassium, 37.1 times more Sodium, 2.5 times more Zinc and 4 times more Water than Cooked Couscous.

Comparison of macro-nutrients per 100 calories:

• Cooked Couscous have 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.6 times more Omega 6, 110.4 times more Sugars and 6.9 times more Fiber than Cooked Couscous.
• Both Cooked Couscous and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked Couscous as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.