Comparing Nutrients in 7 ounces Cooked Couscous VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Energy	7.66% 222kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	34.8% 5.9g	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	98% 127g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	74.3% 0.97mg	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	91% 365μg	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	NA	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Raw Quinoa	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	130% 1.17mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	175% 4.03mg	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.71% 26.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Raw Quinoa per 7 oz

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

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

• 7 oz of Raw Quinoa contain 5.7 times more Vitamin B1, 11.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 9.5 times more Vitamin B6, 12.3 times more Vitamin B9 and 18.8 times more Vitamin E than Cooked Couscous.
• 7 ounces of Cooked Couscous have insufficient amounts of Vitamin E
• Both Cooked Couscous as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Couscous vs Raw Quinoa:

• 7 ounces of Cooked Couscous have 3.2 times more Selenium than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 5.9 times more Calcium, 14.4 times more Copper, 12 times more Iron, 24.6 times more Magnesium, 24.2 times more Manganese, 20.8 times more Phosphorus, 9.7 times more Potassium and 11.9 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 Quinoa contain 3.3 times more Energy, 37.9 times more Fat, 24.3 times more Saturated Fat, 86.7 times more Omega 3, 49.6 times more Omega 6, 2.8 times more Carbohydrate, 5 times more Fiber and 3.7 times more Protein than Cooked Couscous.
• 7 ounces of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6