Comparing Nutrients in 1 kilogram Cooked Couscous VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Energy	38.6% 1120kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	175% 29.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	494% 642g	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	184% 70g	38g per day for Men 19-50 years
Protein	67.7% 38g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	375% 4.87mg	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	460% 1840μg	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	NA	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	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Calcium	8% 80mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	656% 5.9mg	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	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	884% 20.3mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	17% 580mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	500% 275μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	282% 31mg	11mg per day for Men 19-50 years
Water	19.6% 726g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Raw Quinoa per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Couscous versus 1 kg of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Couscous vs Raw Quinoa:

• 1 kg of Raw Quinoa contains 5.7 times more Vitamin B1, 11.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 9.5 times more Vitamin B6, 12.3 times more Vitamin B9 and 18.8 times more Vitamin E than Cooked Couscous.
• 1 kilogram of Cooked Couscous have insufficient amounts of Vitamin E
• Both Cooked Couscous as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Couscous vs Raw Quinoa:

• 1 kilogram of Cooked Couscous has 3.2 times more Selenium than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 5.9 times more Calcium, 14.4 times more Copper, 12 times more Iron, 24.6 times more Magnesium, 24.2 times more Manganese, 20.8 times more Phosphorus, 9.7 times more Potassium and 11.9 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 Raw Quinoa contains 3.3 times more Energy, 37.9 times more Fat, 24.3 times more Saturated Fat, 86.7 times more Omega 3, 49.6 times more Omega 6, 2.8 times more Carbohydrate, 5 times more Fiber and 3.7 times more Protein than Cooked Couscous.
• 1 kilogram of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6