Comparing Nutrients in 100 grams Cooked Couscous VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Couscous	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.86% 112kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.1% 0.36g	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	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	0.33% 0.24g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Cooked Long-grain Brown Rice	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	9.46% 0.12mg	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	2.25% 9μg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	11.8% 0.11mg	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	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	42.3% 0.97mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	10.5% 5.8μg	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	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	1.9% 70.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Cooked Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Couscous versus 100 g of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Couscous vs Cooked Long-grain Brown Rice:

• 100 grams of Cooked Couscous have 1.7 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 100 g of Cooked Long-grain Brown Rice contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.4 times more Vitamin B6 than Cooked Couscous.
• Both Cooked Couscous and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B5 per 100 grams.
• Both Cooked Couscous as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Couscous vs Cooked Long-grain Brown Rice:

• 100 grams of Cooked Couscous have 4.7 times more Selenium than Cooked Long-grain Brown Rice.
• While 100 g of Cooked Long-grain Brown Rice contain 2.6 times more Copper, 1.5 times more Iron, 4.9 times more Magnesium, 11.6 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium and 2.7 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 Long-grain Brown Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Couscous have 1.4 times more Protein than Cooked Long-grain Brown Rice.
• While 100 g of Cooked Long-grain Brown Rice contain 5.9 times more Omega 6 than Cooked Couscous.
• Both Cooked Couscous and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• 100 grams of Cooked Couscous provide inadequate amounts of Omega 6
• Both Cooked Couscous as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 100 grams.