Nutrients in 14 ounces of Dry Couscous

Couscous, dry.

dried

Macros Ratio

Protein Fat Carbs

14%

84%

14 oz ▼

Macro Nutrients

Dry Couscous

Energy1492 kcal

51.5%

Dry Couscous have 1492.31768 kcal of Energy per 14 ounces, which is 51.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.54 g

2.6%

Dry Couscous have 2.5401152 g of Fat per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.46 g

1.45%

Dry Couscous have 0.46436481 g of Saturated Fat per 14 ounces, which is 1.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

2.98%

Dry Couscous have 0.04762716 g of Omega 3 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.95 g

5.6%

Dry Couscous have 0.9525432 g of Omega 6 per 14 ounces, which is 5.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Couscous have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate307 g

236%

Dry Couscous have 307.3142499 g of Carbohydrate per 14 ounces, which is 236% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber20 g

52.2%

Dry Couscous have 19.84465 g of Fiber per 14 ounces, which is 52.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein50.6 g

90%

Dry Couscous have 50.6435468 g of Protein per 14 ounces, which is 90% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Dry Couscous

Vitamin A0 μg

RAE, retinol activity equivalents

Dry Couscous have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.65 mg

54%

Thiamine

Dry Couscous have 0.64693559 mg of Vitamin B1 per 14 ounces, which is 54% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.31 mg

24%

Riboflavin

Dry Couscous have 0.30957654 mg of Vitamin B2 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B314 mg

86.6%

Niacin, nicotinic acid, niacinamide

Dry Couscous have 13.8515657 mg of Vitamin B3 per 14 ounces, which is 86.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B54.92 mg

98%

Pantothenic acid

Dry Couscous have 4.9214732 mg of Vitamin B5 per 14 ounces, which is 98% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.44 mg

33.6%

Pyridoxine

Dry Couscous have 0.4365823 mg of Vitamin B6 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B979.4 μg

20%

Folates and Folic Acid

Dry Couscous have 79.3786 μg of Vitamin B9 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Couscous have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Dry Couscous have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Couscous have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dry Couscous

Calcium95 mg

9.53%

Dry Couscous have 95.25432 mg of Calcium per 14 ounces, which is 9.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.98 mg

109%

Dry Couscous have 0.98032571 mg of Copper per 14 ounces, which is 109% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.3 mg

53.6%

Dry Couscous have 4.2864444 mg of Iron per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium175 mg

41.6%

Dry Couscous have 174.63292 mg of Magnesium per 14 ounces, which is 41.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.1 mg

135%

Dry Couscous have 3.0957654 mg of Manganese per 14 ounces, which is 135% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus675 mg

96%

Dry Couscous have 674.7181 mg of Phosphorus per 14 ounces, which is 96% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium659 mg

19.4%

Dry Couscous have 658.84238 mg of Potassium per 14 ounces, which is 19.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium39.7 mg

2.65%

Dry Couscous have 39.6893 mg of Sodium per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.3 mg

30%

Dry Couscous have 3.2942119 mg of Zinc per 14 ounces, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water34 g

0.92%

Dry Couscous have 33.9740408 g of Water per 14 ounces, which is 0.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dry Couscous:

14 ounces of Dry Couscous has outstanding amounts of Vitamin B3 and Vitamin B5.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Dry Couscous:

14 ounces of Dry Couscous has outstanding amounts of Copper, Manganese and Phosphorus.
It is an excellent source of Iron, Magnesium and Zinc.
It also has a good amount of Calcium and Potassium.
This cereal has some Sodium.

Macronutrients in 14 ounces of Dry Couscous:

14 ounces of Dry Couscous has outstanding amounts of Carbohydrate and Protein.
It is an excellent source of Fiber.
It also has some Fat, Omega 3 and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Dry Couscous with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Dry Couscous

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Couscous with: