Comparing Nutrients in 14 ounces Cooked Couscous VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Couscous	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15.3% 445kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	84% 109g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	24% 9.13g	38g per day for Men 19-50 years
Protein	27% 15g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	52.5% 0.68mg	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	15% 59.5μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	52% 47mg	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	3.44% 0.52mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	64% 0.58mg	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	19% 1.5mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	37.8% 0.87mg	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	12.5% 87.3mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.8% 288g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Couscous versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Couscous vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Couscous.
• Both Cooked Couscous and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Couscous have insufficient amounts of Vitamin C
• Both Cooked Couscous as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Couscous vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Cooked Couscous have 275 times more Selenium than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus, 8.1 times more Potassium, 78.2 times more Sodium and 1.5 times more Zinc than Cooked Couscous.
• 14 ounces of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cooked Couscous as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Couscous have 1.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Energy, 32.1 times more Fat, 37.3 times more Saturated Fat and 1.6 times more Fiber than Cooked Couscous.
• Both Cooked Couscous and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• Both Cooked Couscous as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.