Comparing Nutrients in 14 ounces Cooked Couscous VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Couscous	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	15.3% 445kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	78% 102g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.3% 0.95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	27% 15g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	37.6% 0.49mg	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	8.93% 35.7μg	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	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	3.44% 0.52mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	46.7% 0.42mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	168% 3.87mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.8% 288g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Cooked Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Couscous versus 14 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Couscous vs Cooked Long-grain Brown Rice:

• 14 ounces of Cooked Couscous have 1.7 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.4 times more Vitamin B6 than Cooked Couscous.
• Both Cooked Couscous and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B5 per 14 ounces.
• Both Cooked Couscous as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Couscous vs Cooked Long-grain Brown Rice:

• 14 ounces of Cooked Couscous have 4.7 times more Selenium than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 2.6 times more Copper, 1.5 times more Iron, 4.9 times more Magnesium, 11.6 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Zinc than Cooked Couscous.
• 14 ounces of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Cooked Couscous as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Couscous have 1.4 times more Protein than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 5.9 times more Omega 6 than Cooked Couscous.
• Both Cooked Couscous and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Cooked Couscous provide inadequate amounts of Omega 6
• Both Cooked Couscous as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 14 ounces.