Comparing Nutrients in 1 kilogram Cooked Couscous VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Couscous	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	38.6% 1120kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	172% 224g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	37% 14g	245% 93g	38g per day for Men 19-50 years
Protein	67.7% 38g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	80% 1.04mg	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	37.5% 150μg	185% 740μg	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	13.3% 12mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	321% 2.9mg	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	47.5% 3.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	138% 3.18mg	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	31.4% 220mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	17% 580mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	500% 275μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	19.6% 726g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Couscous versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Couscous vs Boiled California Red Kidney Beans:

• 1 kilogram of Cooked Couscous has 1.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B6 and 4.9 times more Vitamin B9 than Cooked Couscous.
• Both Cooked Couscous as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Couscous vs Boiled California Red Kidney Beans:

• 1 kilogram of Cooked Couscous has 22.9 times more Selenium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 8.3 times more Calcium, 7 times more Copper, 7.8 times more Iron, 6 times more Magnesium, 3.8 times more Manganese, 6.2 times more Phosphorus, 7.2 times more Potassium and 3.3 times more Zinc than Cooked Couscous.
• 1 kilogram of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 10.7 times more Omega 3, 6.6 times more Fiber and 2.4 times more Protein than Cooked Couscous.
• Both Cooked Couscous and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cooked Couscous provide inadequate amounts of Omega 3
• Both Cooked Couscous as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.