Comparing Nutrients in 14 ounces Carrots VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Carrots	Cooked Couscous	Recommended Dietary Allowance
Energy	5.6% 163kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	71% 92g	130g per day for Men 19-50 years
Sugars	26% 19g	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% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Couscous	Recommended Dietary Allowance
Calcium	13% 131mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.8% 288g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 132 times more Vitamin K than Cooked Couscous.
• While Cooked Couscous contain 1.4 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Cooked Couscous have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Carrots as well as Cooked Couscous have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Cooked Couscous:

• Raw Carrots have 4.1 times more Calcium, 1.5 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 13.8 times more Sodium and 1.2 times more Water than Cooked Couscous.
• While Cooked Couscous contain 1.3 times more Iron and 275 times more Selenium than Raw Carrots.
• Both Raw Carrots and Cooked Couscous have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 47.4 times more Sugars and 2 times more Fiber than Cooked Couscous.
• While Cooked Couscous contain 2.7 times more Energy, 2.4 times more Carbohydrate and 4.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Couscous have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.