Comparing Nutrients in 5 ounces 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	5.47% 159kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	10.3% 9.96g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	22% 3.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	72.2% 94g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	2.83% 2.06g	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	5.22% 2g	57.4% 22g	38g per day for Men 19-50 years
Protein	9.6% 5.37g	43.8% 24.5g	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	7.44% 0.089mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	18% 0.23mg	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	5.3% 21.3μg	18.4% 73.7μg	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	1.23% 0.18mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Oat Bran	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	63.5% 0.57mg	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	6.73% 0.54mg	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	79.3% 333mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	347% 8mg	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	4.45% 31mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.2mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.25% 9.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Couscous vs Oat Bran:

• 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 Raw Oat Bran have similar amounts of Vitamin B3 per 5 oz.
• Both Cooked Couscous as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Couscous vs Oat Bran:

• Cooked Couscous have 11.1 times more Water than Raw Oat Bran.
• While 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.

Comparison of macro-nutrients per 5 ounces:

• 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.
• Both Cooked Couscous as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.