Comparing Nutrients in 14 ounces Broccoli VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Broccoli	Cooked Couscous	Recommended Dietary Allowance
Energy	4.65% 135kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	71% 92g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0.55% 0.4g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	20% 11g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	15.6% 0.2mg	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	62.5% 250μg	15% 59.5μg	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	393% 354mg	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	20.6% 3.1mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Couscous	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	18% 0.16mg	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	36.2% 2.9mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	14.5% 0.33mg	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	37.4% 262mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.8% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cooked Couscous:

• Raw Broccoli has more Vitamin A, 4.3 times more Vitamin B2, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 1016 times more Vitamin K than Cooked Couscous.
• While Cooked Couscous contain 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Cooked Couscous have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Broccoli as well as Cooked Couscous have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cooked Couscous:

• Raw Broccoli has 5.9 times more Calcium, 1.9 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 5.4 times more Potassium, 6.6 times more Sodium, 1.6 times more Zinc and 1.2 times more Water than Cooked Couscous.
• While Cooked Couscous contain 11 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Cooked Couscous have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 21 times more Omega 3, 17 times more Sugars and 1.9 times more Fiber than Cooked Couscous.
• While Cooked Couscous contain 3.3 times more Energy, 3.5 times more Carbohydrate and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Couscous have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.