Comparing Nutrients in 1 kilogram Cooked Couscous VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Couscous	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	38.6% 1120kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	201% 262g	130g per day for Men 19-50 years
Sugars	1.38% 1g	9.5% 6.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	68.4% 26g	38g per day for Men 19-50 years
Protein	67.7% 38g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	NA	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	37.5% 150μg	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8% 80mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	NA	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	47.5% 3.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	NA	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	NA	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	31.4% 220mg	NA	700mg per day for Men 19-50 years
Potassium	17% 580mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	500% 275μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	NA	11mg per day for Men 19-50 years
Water	19.6% 726g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Couscous versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Couscous vs Frozen Roasted Potatoes with Salt:

• Both Cooked Couscous and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Cooked Couscous as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cooked Couscous vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Iron, 7.8 times more Potassium and 59.6 times more Sodium than Cooked Couscous.
• 1 kilogram of Cooked Couscous lack sufficient amounts of Potassium
• Both Cooked Couscous as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Couscous has 1.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.9 times more Fiber than Cooked Couscous.
• Both Cooked Couscous and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.