Comparing Nutrients in 7 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	7.66% 222kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	31% 5.25g	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	101% 131g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	3.97% 2.88g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	61.3% 34.3g	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	10.4% 0.13mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	25% 0.33mg	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	25.8% 103μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Oat Bran	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	89% 0.8mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	486% 11mg	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	208% 1457mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Oat Bran per 7 oz

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

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

• 7 oz of Raw Oat Bran contain 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 Oat Bran provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Couscous have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Couscous as well as Raw 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 Oat Bran:

• 7 oz of Raw Oat Bran contain 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.
• 7 ounces of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oat Bran contain 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.
• 7 ounces of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6