Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	71% 92g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	0.55% 0.4g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.6% 0.2mg	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	13% 51.6μg	15% 59.5μg	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	101% 90mg	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	15% 2.22mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	33.7% 2.7mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	14.5% 0.33mg	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	16% 111mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 374g	7.8% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cooked Couscous:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 4.3 times more Vitamin E and 28 times more Vitamin K than Cooked Couscous.
• While Cooked Couscous contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.9 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Couscous have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Cooked Couscous have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cooked Couscous:

• Cooked Ripe Red Tomatoes have 1.4 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Water than Cooked Couscous.
• While Cooked Couscous contain 55 times more Selenium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Couscous have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 24.9 times more Sugars than Cooked Couscous.
• While Cooked Couscous contain 6.2 times more Energy, 5.8 times more Carbohydrate, 2 times more Fiber and 4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Couscous have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.