Comparing Nutrients in 14 ounces Tomatoes VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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% 15.4g	71% 92g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 375g	7.8% 288g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 4.2 times more Vitamin E and 79 times more Vitamin K than Cooked Couscous.
• While Cooked Couscous contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Couscous have similar amounts of Vitamin B9 per 14 oz.
• Both Raw 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 Tomatoes vs Cooked Couscous:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 4.1 times more Potassium and 1.3 times more Water than Cooked Couscous.
• While Cooked Couscous contain 1.4 times more Iron, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Couscous have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 26.3 times more Sugars than Cooked Couscous.
• While Cooked Couscous contain 6.2 times more Energy, 6 times more Carbohydrate and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Couscous have similar amounts of Fiber per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Couscous have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.