Comparing Nutrients in 14 ounces Cooked Couscous VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Couscous	Valencia Oranges	Recommended Dietary Allowance
Energy	15.3% 445kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	36.3% 47g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	27% 15g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16.3% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.8% 288g	9.26% 343g	3700g per day for Men 19-50 years

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

• Cooked Couscous have 3.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B9 and more Vitamin C than Cooked Couscous.
• Both Cooked Couscous and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Couscous as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Couscous vs Valencia Oranges:

• Cooked Couscous have 4.2 times more Iron, 3.7 times more Manganese, 1.3 times more Phosphorus and 4.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium and 3.1 times more Potassium than Cooked Couscous.
• Both Cooked Couscous and Raw Valencia Oranges have similar amounts of Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Couscous have 2.3 times more Energy, 2 times more Carbohydrate and 3.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Omega 3 and 1.8 times more Fiber than Cooked Couscous.
• Both Cooked Couscous as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.