Comparing Nutrients in 500 calories Cooked Couscous VS Oat Bran

Weight per 500 calories

• Cooked Couscous: 446g
• Oat Bran: 203g

Raw Oat Bran has 2.2 times more energy per unit of mass than Cooked Couscous, which is above average in comparison to other foods. Cooked Couscous having average energy density.

Which food has more nutrients per 500 calories - Cooked Couscous or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	31.6% 5.38g	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	104% 135g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	4.07% 2.95g	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	82.4% 31.3g	38g per day for Men 19-50 years
Protein	30.2% 17g	62.8% 35g	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	23.4% 0.28mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	25.8% 0.34mg	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	26.4% 106μg	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	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.45μg	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Oat Bran	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	91% 0.82mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	498% 11.4mg	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% 1492mg	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	167% 92μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.3mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.36% 13.3g	3700g per day for Men 19-50 years

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

• Cooked Couscous have 2.3 times more Vitamin B3 than Raw Oat Bran.
• While Raw Oat Bran contains 8.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 3.5 times more Vitamin E and 14.6 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Cooked Couscous have 1.3 times more Selenium and 24.3 times more Water than Raw Oat Bran.
• While Raw Oat Bran contains 3.3 times more Calcium, 4.5 times more Copper, 6.5 times more Iron, 13.4 times more Magnesium, 30.5 times more Manganese, 15.2 times more Phosphorus, 4.4 times more Potassium and 5.4 times more Zinc than Cooked Couscous.

Comparison of macro-nutrients per 500 calories:

• Raw Oat Bran contains 20 times more Fat, 20.8 times more Saturated Fat, 18.4 times more Omega 3, 20.1 times more Omega 6, 1.3 times more Carbohydrate, 5 times more Fiber and 2.1 times more Protein than Cooked Couscous.
• Both Cooked Couscous and Raw Oat Bran have similar amounts of Energy per 500 kcal.
• Both Cooked Couscous as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.