Comparing Nutrients in 1 pound Cooked Couscous VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Oat Bran	17%	16%	67%

Macro Nutrients

	Cooked Couscous	Oat Bran	Recommended Dietary Allowance
Energy	17.5% 508kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	19% 6.02g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	231% 300g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	9.07% 6.58g	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	184% 70g	38g per day for Men 19-50 years
Protein	30.7% 17g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	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	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	57.6% 0.75mg	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	59% 236μg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Oat Bran	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	203% 1.83mg	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	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	254% 1066mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	1110% 25.5mg	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	476% 3329mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	75.5% 2567mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	373% 205μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	128% 14mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Oat Bran per 1 lb

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

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

• 1 lb of Raw Oat Bran contains 18.6 times more Vitamin B1, 8.1 times more Vitamin B2, 4 times more Vitamin B5, 3.2 times more Vitamin B6, 3.5 times more Vitamin B9, 7.8 times more Vitamin E and 32 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous and Oat Bran provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Couscous have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Couscous as well as Raw 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 Oat Bran:

• 1 lb of Raw Oat Bran contains 7.3 times more Calcium, 9.8 times more Copper, 14.2 times more Iron, 29.4 times more Magnesium, 67 times more Manganese, 33.4 times more Phosphorus, 9.8 times more Potassium, 1.6 times more Selenium and 12 times more Zinc than Cooked Couscous.
• 1 pound of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Oat Bran contains 2.2 times more Energy, 43.9 times more Fat, 45.8 times more Saturated Fat, 40.3 times more Omega 3, 44.1 times more Omega 6, 2.9 times more Carbohydrate, 14.5 times more Sugars, 11 times more Fiber and 4.6 times more Protein than Cooked Couscous.
• 1 pound of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6