Comparing Nutrients in 100 grams 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	3.86% 112kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	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	3.7% 1.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	5.73% 3.2g	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	5.25% 0.063mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	1.92% 0.025mg	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	3.75% 15μg	1.5% 6μg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	0.8% 8mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	7.33% 0.066mg	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	4.75% 0.38mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	42% 0.96mg	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	3.14% 22mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Cooked Oat Bran per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Couscous versus 100 g of Cooked Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Couscous vs Cooked Oat Bran:

• 100 grams 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 100 g of Cooked Oat Bran contain 2.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Cooked Couscous.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cooked Couscous vs Cooked Oat Bran:

• 100 grams of Cooked Couscous have 3.6 times more Selenium than Cooked Oat Bran.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Couscous have 2.8 times more Energy and 2 times more Carbohydrate than Cooked Oat Bran.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.