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

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Couscous	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.86% 112kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	5.7% 0.97g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	0.91% 0.66g	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	% 0.66g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	5.75% 23μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	33.6% 0.3mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	50% 27.5μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	0.32% 12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Cooked Couscous versus 100 g of 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 Long-grain Brown Rice:

• 100 g of Raw Long-grain Brown Rice contain 8.6 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 2.9 times more Vitamin B5, 9.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.6 times more Vitamin E than Cooked Couscous.
• 100 grams of Cooked Couscous have insufficient amounts of Vitamin E
• Both Cooked Couscous as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Cooked Couscous have 1.6 times more Selenium than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 7.4 times more Copper, 3.4 times more Iron, 14.5 times more Magnesium, 34 times more Manganese, 14.1 times more Phosphorus, 4.3 times more Potassium and 8.2 times more Zinc than Cooked Couscous.
• 100 grams of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Cooked Couscous as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Long-grain Brown Rice contain 3.3 times more Energy, 20 times more Fat, 10.7 times more Omega 3, 16.1 times more Omega 6, 3.3 times more Carbohydrate, 2.6 times more Fiber and 2 times more Protein than Cooked Couscous.
• 100 grams of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6