Comparing Nutrients in 100 calories Cooked Couscous VS Oat Bran

Weight per 100 calories

• Cooked Couscous: 89.3g
• Oat Bran: 40.7g

Raw Oat Bran has 2.2 times more energy per unit of mass than Cooked Couscous, which is above average in comparison to other foods. Cooked Couscous having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Couscous or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	3.07% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	6.32% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	20.7% 27g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0.81% 0.59g	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	3.3% 1.25g	16.5% 6.26g	38g per day for Men 19-50 years
Protein	6.04% 3.4g	12.6% 7.03g	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	4.7% 0.056mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	6.88% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	5.16% 0.067mg	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	3.35% 13.4μg	5.3% 21μg	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	0.77% 0.12mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.074% 0.089μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Oat Bran	Recommended Dietary Allowance
Calcium	0.71% 7.14mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	4.07% 0.037mg	18.2% 0.16mg	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	4.24% 0.34mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	22.7% 96mg	420mg per day for Men 19-50 years
Manganese	3.26% 0.075mg	100% 2.3mg	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	2.8% 19.6mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	1.52% 51.8mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.6μg	33.4% 18.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.46mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	1.75% 64.8g	0.072% 2.66g	3700g per day for Men 19-50 years

Cooked Couscous VS Oat Bran Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Couscous or Oat Bran?

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

• 100 calories of Cooked Couscous have 2.3 times more Vitamin B3 than Oat Bran.
• While 100 kcal of Raw Oat Bran contain 8.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.5 times more Vitamin E than Cooked Couscous.
• 100 calories of Cooked Couscous have insufficient amounts of Vitamin B2 and Vitamin E
• Both Cooked Couscous as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

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

• 100 calories of Cooked Couscous have 1.3 times more Selenium than Oat Bran.
• While 100 kcal of Raw Oat Bran contain 3.3 times more Calcium, 4.5 times more Copper, 6.5 times more Iron, 13.4 times more Magnesium, 30.5 times more Manganese, 15.2 times more Phosphorus, 4.4 times more Potassium and 5.4 times more Zinc than Cooked Couscous.
• 100 calories of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Oat Bran contain 20 times more Fat, 18.4 times more Omega 3, 20.1 times more Omega 6, 1.3 times more Carbohydrate, 5 times more Fiber and 2.1 times more Protein than Cooked Couscous.
• Both Cooked Couscous and Oat Bran offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6