Comparing Nutrients in 100 calories Dry Couscous VS Stewed Canned Tomatoes

Weight per 100 calories

• Dry Couscous: 26.6g
• Stewed Canned Tomatoes: 385g

Dry Couscous have 14.5 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Dry Couscous or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dry Couscous	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.2% 0.003g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.077g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	10% 3.85g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.25% 0.029mg	5.03% 0.065mg	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	1.33% 5.3μg	4.8% 19.2μg	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	33.8% 30.4mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.64% 6.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	48% 0.43mg	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	3.6% 0.29mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.7mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	9.87% 0.23mg	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	6.46% 45.2mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	NA	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.66mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dry Couscous vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 4.1 times more Vitamin B1, 6.5 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Dry Couscous.
• Both Dry Couscous as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dry Couscous vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 20.5 times more Calcium, 6.6 times more Copper, 17.8 times more Iron, 3.9 times more Magnesium, 1.7 times more Phosphorus, 18 times more Potassium, 319.6 times more Sodium, 3 times more Zinc and 154.7 times more Water than Dry Couscous.
• Both Dry Couscous and Stewed Canned Ripe Red Tomatoes have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stewed Canned Ripe Red Tomatoes contain 4.5 times more Omega 6 and 2.9 times more Fiber than Dry Couscous.
• Both Dry Couscous and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Dry Couscous as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.