Comparing Nutrients in 1 pound Cooked Couscous VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Couscous	Cooked Oat Bran	Recommended Dietary Allowance
Energy	17.5% 508kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	8.64% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	40% 52g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	16.7% 6.35g	31% 11.8g	38g per day for Men 19-50 years
Protein	30.7% 17g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	8.72% 0.11mg	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	17% 68μg	6.8% 27.2μg	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	33.3% 0.3mg	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	21.5% 1.72mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	190% 4.37mg	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	14.3% 100mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Cooked Oat Bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Couscous versus 1 lb of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Couscous vs Cooked Oat Bran:

• 1 pound of Cooked Couscous has 6.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Oat Bran.
• While 1 lb of Cooked Oat Bran contains 2.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Cooked Couscous.
• 1 pound of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Couscous as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Couscous vs Cooked Oat Bran:

• 1 pound of Cooked Couscous has 3.6 times more Selenium than Cooked Oat Bran.
• While 1 lb of Cooked Oat Bran contains 1.6 times more Copper, 2.3 times more Iron, 5 times more Magnesium, 11.5 times more Manganese, 5.4 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Cooked Couscous.
• 1 pound of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Cooked Couscous as well as Cooked Oat Bran lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Couscous has 2.8 times more Energy and 2 times more Carbohydrate than Cooked Oat Bran.
• While 1 lb of Cooked Oat Bran contains 1.9 times more Fiber than Cooked Couscous.
• Both Cooked Couscous and Cooked Oat Bran offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Oat Bran provide inadequate amounts of Energy
• Both Cooked Couscous as well as Cooked Oat Bran provide inadequate amounts of Omega 3 and Omega 6 in one pound.