Comparing Nutrients in 1 kilogram 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	14% 410kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	179% 232g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	1.38% 1g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	37% 14g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	37.5% 150μg	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	65.6% 59mg	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	44% 6.6mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Couscous	Recommended Dietary Allowance
Calcium	33% 330mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	36.5% 0.84mg	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	50% 350mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	500% 275μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 883g	19.6% 726g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Carrots as well as Cooked Couscous have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.