Comparing Nutrients in 100 calories Cooked Couscous VS Canned Kidney Beans

Weight per 100 calories

• Cooked Couscous: 89.3g
• Canned Kidney Beans: 119g

Cooked Couscous have 1.3 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Cooked Couscous or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Couscous	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.74% 0.13g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	3.04% 2.2g	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	% 2.2g	g per day for Men 19-50 years
Fiber	3.3% 1.25g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	6.04% 3.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.7% 0.056mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	6.78% 0.088mg	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	10.7% 43μg	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	1.6% 1.43mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.074% 0.089μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.71% 7.14mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	4.07% 0.037mg	18% 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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	3.26% 0.075mg	8.7% 0.2mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	1.52% 51.8mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.6μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.46mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	1.75% 64.8g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Couscous vs Canned Kidney Beans:

• Cooked Couscous have 1.8 times more Vitamin B3 and 2 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 54.7 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cooked Couscous vs Canned Kidney Beans:

• Cooked Couscous have 22.9 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.7 times more Calcium, 4.4 times more Copper, 4.1 times more Iron, 4.5 times more Magnesium, 2.7 times more Manganese, 5.5 times more Phosphorus, 5.4 times more Potassium, 78.9 times more Sodium, 2.4 times more Zinc and 1.4 times more Water than Cooked Couscous.

Comparison of macro-nutrients per 100 calories:

• Cooked Couscous have 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 36.4 times more Omega 3, 24.7 times more Sugars, 4.1 times more Fiber and 1.8 times more Protein than Cooked Couscous.
• Both Cooked Couscous and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Cooked Couscous as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.