Comparing Nutrients in 7 ounces Cooked Couscous VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Cooked Couscous	Cooked Oat Bran	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	3.8% 0.64g	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	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	NA	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	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Cooked 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	10.4% 0.13mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	3.8% 0.05mg	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	2.98% 12μg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	14.6% 0.13mg	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	9.43% 0.75mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	83% 1.9mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	27.8% 15.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Cooked Oat Bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Couscous versus 7 oz of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Couscous have 6.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Oat Bran.
• While 7 oz of Cooked Oat Bran contain 2.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Cooked Couscous.
• 7 ounces of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Couscous as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Couscous vs Cooked Oat Bran:

• 7 ounces of Cooked Couscous have 3.6 times more Selenium than Cooked Oat Bran.
• While 7 oz of Cooked Oat Bran contain 1.6 times more Copper, 2.3 times more Iron, 5 times more Magnesium, 11.5 times more Manganese, 5.4 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Cooked Couscous.
• 7 ounces of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Cooked Couscous as well as Cooked Oat Bran lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Couscous have 2.8 times more Energy and 2 times more Carbohydrate than Cooked Oat Bran.
• While 7 oz of Cooked Oat Bran contain 1.9 times more Fiber than Cooked Couscous.
• Both Cooked Couscous and Cooked Oat Bran offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Oat Bran provide inadequate amounts of Energy
• Both Cooked Couscous as well as Cooked Oat Bran provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.