Comparing Nutrients in 100 grams Dry Couscous VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dry Couscous	Boiled Carrots	Recommended Dietary Allowance
Energy	13% 376kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	13% 5g	7.9% 3g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	11.8% 0.15mg	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	5% 20μg	3.5% 14μg	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	4% 3.6mg	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	NA	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	13.5% 1.08mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	6.74% 0.16mg	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	24.3% 170mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.56g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Couscous vs Boiled Carrots:

• Dry Couscous have 2.5 times more Vitamin B1, 1.8 times more Vitamin B2, 5.4 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Dry Couscous.
• Both Dry Couscous as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry Couscous vs Boiled Carrots:

• Dry Couscous have 14.5 times more Copper, 3.2 times more Iron, 4.4 times more Magnesium, 5 times more Manganese, 5.7 times more Phosphorus and 4.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Potassium, 5.8 times more Sodium and 10.5 times more Water than Dry Couscous.
• Both Dry Couscous and Boiled and Drained Carrots have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Couscous have 10.7 times more Energy, 2.8 times more Omega 6, 9.4 times more Carbohydrate, 1.7 times more Fiber and 16.8 times more Protein than Boiled and Drained Carrots.
• Both Dry Couscous as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.