Comparing Nutrients in 14 ounces Dry Couscous VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Couscous	Boiled Broccoli	Recommended Dietary Allowance
Energy	51.5% 1492kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	52.2% 20g	34.5% 13g	38g per day for Men 19-50 years
Protein	90% 50.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.6% 14mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.92mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	61% 0.79mg	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	20% 79.4μg	107% 429μg	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	286% 258mg	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	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	53.6% 4.3mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	33.5% 0.77mg	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	96% 675mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.92% 34g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dry Couscous have 2.6 times more Vitamin B1, 6.3 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Dry Couscous.
• Both Dry Couscous as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Couscous vs Boiled Broccoli:

• Dry Couscous have 4 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.8 times more Potassium, 4.1 times more Sodium and 10.4 times more Water than Dry Couscous.

Comparison of macro-nutrients per 14 ounces:

• Dry Couscous have 10.7 times more Energy, 4.7 times more Omega 6, 10.8 times more Carbohydrate, 1.5 times more Fiber and 5.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3 than Dry Couscous.
• Both Dry Couscous as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.