Comparing Nutrients in 500 calories Cooked Couscous VS Cooked Oat Bran

Weight per 500 calories

• Cooked Couscous: 446g
• Cooked Oat Bran: 1250g

Cooked Couscous have 2.8 times more energy per 100g than Cooked Oat Bran. It has average energy density when compared to other foods. Cooked Oat Bran having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Couscous or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	110% 143g	130g per day for Men 19-50 years
Sugars	0.62% 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	16.4% 6.25g	85.5% 32.5g	38g per day for Men 19-50 years
Protein	30.2% 17g	71.7% 40g	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	23.4% 0.28mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	24% 0.31mg	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	16.7% 67μg	18.8% 75μg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	92% 0.83mg	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	21.2% 1.7mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	524% 12mg	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% 98mg	213% 1488mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.3mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	60.2% 6.63mg	11mg per day for Men 19-50 years
Water	8.76% 324g	28.4% 1050g	3700g per day for Men 19-50 years

Cooked Couscous VS Cooked Oat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Couscous or Cooked Oat Bran?

Lets compare vitamin content per 500 calories of Cooked Couscous vs Cooked Oat Bran:

• 500 calories of Cooked Couscous have 2.4 times more Vitamin B3 than Cooked Oat Bran.
• While 500 kcal of Cooked Oat Bran contain 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Couscous.
• Both Cooked Couscous and Cooked Oat Bran provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Couscous have insufficient amounts of Vitamin B2
• Both Cooked Couscous as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Couscous vs Cooked Oat Bran:

• 500 calories of Cooked Couscous have 1.3 times more Selenium than Cooked Oat Bran.
• While 500 kcal of Cooked Oat Bran contain 3.5 times more Calcium, 4.5 times more Copper, 6.5 times more Iron, 14 times more Magnesium, 32.1 times more Manganese, 15.1 times more Phosphorus, 4.4 times more Potassium, 5.7 times more Zinc and 3.2 times more Water than Cooked Couscous.
• 500 calories of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Oat Bran contain 15.1 times more Fat, 14 times more Omega 3, 15.1 times more Omega 6, 1.4 times more Carbohydrate, 5.2 times more Fiber and 2.4 times more Protein than Cooked Couscous.
• Both Cooked Couscous and Cooked Oat Bran offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6