Comparing Nutrients in 1 kilogram Cooked Couscous VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Couscous	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	38.6% 1120kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	18.5% 5.9g	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	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	587% 763g	130g per day for Men 19-50 years
Sugars	1.38% 1g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	37% 14g	95% 36g	38g per day for Men 19-50 years
Protein	67.7% 38g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	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	52.5% 0.63mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	57.5% 230μg	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	8.67% 1.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	8% 80mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	336% 3.02mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	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	444% 3110mg	700mg per day for Men 19-50 years
Potassium	17% 580mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	500% 275μg	311% 171μg	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	194% 21.3mg	11mg per day for Men 19-50 years
Water	19.6% 726g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Long-grain Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Couscous versus 1 kg of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Couscous vs Long-grain Brown Rice:

• 1 kg of Raw Long-grain Brown Rice contains 8.6 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 2.9 times more Vitamin B5, 9.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.6 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 Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Couscous vs Long-grain Brown Rice:

• 1 kilogram of Cooked Couscous has 1.6 times more Selenium than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 7.4 times more Copper, 3.4 times more Iron, 14.5 times more Magnesium, 34 times more Manganese, 14.1 times more Phosphorus, 4.3 times more Potassium and 8.2 times more Zinc than Cooked Couscous.
• 1 kilogram of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Cooked Couscous as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Long-grain Brown Rice contains 3.3 times more Energy, 20 times more Fat, 10.7 times more Omega 3, 16.1 times more Omega 6, 3.3 times more Carbohydrate, 2.6 times more Fiber and 2 times more Protein than Cooked Couscous.
• 1 kilogram of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6