Comparing Nutrients in 7 ounces Broccoli VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Broccoli	Cooked Couscous	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	35.4% 46g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.27% 0.2g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	10% 5.6g	13.4% 7.52g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	7.8% 0.1mg	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	31.3% 125μg	7.44% 29.8μg	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	197% 177mg	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	10.3% 1.55mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Couscous	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	9.04% 0.081mg	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	18% 1.45mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.25% 0.17mg	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	18.7% 131mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	99% 54.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.9% 144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Cooked Couscous:

• Raw Broccoli has more Vitamin A, 4.3 times more Vitamin B2, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 1016 times more Vitamin K than Cooked Couscous.
• While Cooked Couscous contain 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Cooked Couscous have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Broccoli as well as Cooked Couscous have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cooked Couscous:

• Raw Broccoli has 5.9 times more Calcium, 1.9 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 5.4 times more Potassium, 6.6 times more Sodium, 1.6 times more Zinc and 1.2 times more Water than Cooked Couscous.
• While Cooked Couscous contain 11 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Cooked Couscous have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 21 times more Omega 3, 17 times more Sugars and 1.9 times more Fiber than Cooked Couscous.
• While Cooked Couscous contain 3.3 times more Energy, 3.5 times more Carbohydrate and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Couscous have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.