Comparing Nutrients in 1 pound 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	17.5% 508kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	79.4% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	224% 291g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	30.7% 17g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	170% 2.2mg	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	209% 835μg	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	3.93% 0.59mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	297% 2.68mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	213% 894mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	401% 9.22mg	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	296% 2073mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	75% 2554mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	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	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Raw Quinoa per 1 lb

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

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

• 1 lb 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 pound 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 pound.

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

• 1 pound of Cooked Couscous has 3.2 times more Selenium than Raw Quinoa.
• While 1 lb 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 pound of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6