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

Macros Ratio

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

Macro Nutrients

	Cooked Couscous	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.5% 508kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	12.3% 16g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	30.7% 17g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	24.4% 0.32mg	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	17% 68μg	22.7% 91μg	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	0% 0mg	353% 318mg	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	3.93% 0.59mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	21.5% 1.72mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	13.4% 0.31mg	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	14.3% 100mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11.6% 427g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Couscous has 1.5 times more Vitamin B3 than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 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.
• 1 pound of Cooked Couscous have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Couscous as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Cooked Couscous has 1.2 times more Manganese, 55 times more Selenium and 2.4 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.4 times more Magnesium, 3.7 times more Potassium, 50.6 times more Sodium and 1.3 times more Water than Cooked Couscous.
• Both Cooked Couscous and Tomato Juice with Salt contain similar levels of Copper, Iron and Phosphorus per one pound.
• 1 pound of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Cooked Couscous as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

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