Comparing Nutrients in 7 ounces Cooked Couscous VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Couscous	Boiled Carrots	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	23.4% 0.3mg	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	7.44% 29.8μg	6.95% 27.8μg	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	0% 0mg	7.94% 7.14mg	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	1.7% 0.26mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	9.43% 0.75mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	13.4% 0.31mg	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	6.24% 43.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.84% 179g	3700g per day for Men 19-50 years

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

• Cooked Couscous have 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B2, 3 times more Vitamin B6, more Vitamin C, 7.9 times more Vitamin E and 137 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Cooked Couscous as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Couscous vs Boiled Carrots:

• Cooked Couscous have 2.4 times more Copper, 39.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Calcium, 1.8 times more Manganese, 1.4 times more Phosphorus, 4.1 times more Potassium and 11.6 times more Sodium than Cooked Couscous.
• Both Cooked Couscous and Boiled and Drained Carrots have similar amounts of Iron, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Couscous have 3.2 times more Energy, 2.8 times more Carbohydrate and 5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 34.5 times more Sugars and 2.1 times more Fiber than Cooked Couscous.
• Both Cooked Couscous as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.