Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Cooked Couscous

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Tomato Juice with Salt	Cooked Couscous	Recommended Dietary Allowance
Energy	5.86% 170kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	179% 232g	130g per day for Men 19-50 years
Sugars	35.6% 26g	1.38% 1g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	37% 14g	38g per day for Men 19-50 years
Protein	15% 8.5g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	39.2% 0.51mg	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	50% 200μg	37.5% 150μg	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	779% 701mg	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	21.3% 3.2mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Couscous	Recommended Dietary Allowance
Calcium	10% 100mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	36.5% 0.84mg	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	27% 190mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	500% 275μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.5% 942g	19.6% 726g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cooked Couscous per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Cooked Couscous:

• 1 kilogram of Tomato Juice with Salt has more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin E than Cooked Couscous.
• While 1 kg of Cooked Couscous contains 1.5 times more Vitamin B3 than Canned Tomato Juice with Salt.
• 1 kilogram of Cooked Couscous have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Cooked Couscous have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Cooked Couscous:

• 1 kilogram of Tomato Juice with Salt has 1.4 times more Magnesium, 3.7 times more Potassium, 50.6 times more Sodium and 1.3 times more Water than Cooked Couscous.
• While 1 kg of Cooked Couscous contains 55 times more Selenium and 2.4 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Couscous contain similar levels of Copper, Iron, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Canned Tomato Juice with Salt as well as Cooked Couscous lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Juice with Salt has 25.8 times more Sugars than Cooked Couscous.
• While 1 kg of Cooked Couscous contains 6.6 times more Energy, 6.6 times more Carbohydrate, 3.5 times more Fiber and 4.5 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.