Comparing Nutrients in 500 calories Cooked Couscous VS Long-grain Brown Rice

Weight per 500 calories

• Cooked Couscous: 446g
• Long-grain Brown Rice: 136g

Raw Long-grain Brown Rice has 3.3 times more energy per unit of mass than Cooked Couscous, which is high in comparison to other foods. Cooked Couscous having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Couscous or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Couscous	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	7.76% 1.3g	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	80% 104g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.24% 0.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	16.4% 6.25g	13% 4.9g	38g per day for Men 19-50 years
Protein	30.2% 17g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Long-grain Brown Rice	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	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.7% 67μg	7.83% 31.3μg	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	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.45μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	45.7% 0.41mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	193% 87μg	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	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.3mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.43% 16g	3700g per day for Men 19-50 years

Cooked Couscous VS Long-grain Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Couscous or Long-grain Brown Rice?

Lets compare vitamin content per 500 calories of Cooked Couscous vs Long-grain Brown Rice:

• 500 calories of Cooked Couscous have 2.1 times more Vitamin B9 than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 2.6 times more Vitamin B1, 2 times more Vitamin B3 and 2.9 times more Vitamin B6 than Cooked Couscous.
• Both Cooked Couscous and Long-grain Brown Rice provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Couscous as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Couscous vs Long-grain Brown Rice:

• 500 calories of Cooked Couscous have 5.3 times more Selenium than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 2.2 times more Copper, 4.4 times more Magnesium, 10.4 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Cooked Couscous.
• Both Cooked Couscous and Long-grain Brown Rice contain similar levels of Iron per 500 calories.
• 500 calories of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Cooked Couscous as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Couscous have 1.3 times more Fiber and 1.6 times more Protein than Long-grain Brown Rice.
• Both Cooked Couscous and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Couscous as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.