Comparing Nutrients in 14 ounces Cooked Couscous VS Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cooked Couscous have 1.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Cooked Couscous and Raw Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Couscous as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Couscous vs Broccoli:

• Cooked Couscous have 11 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 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 and 1.6 times more Zinc than Cooked Couscous.
• Both Cooked Couscous and Raw Broccoli have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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