Comparing Nutrients in 100 grams 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	3.86% 112kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	7.25% 7.03g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	15.6% 2.65g	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	51% 66.2g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	2% 1.45g	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	40.5% 15.4g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	31% 17.3g	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	5.25% 0.063mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	12.7% 0.17mg	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	13% 52μg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Oat Bran	Recommended Dietary Allowance
Calcium	0.8% 8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	44.8% 0.4mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	245% 5.63mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	82% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Oat Bran per 100 g

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

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

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 g 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.
• 100 grams of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6