Comparing Nutrients in 1 pound Cooked Couscous VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Cooked Couscous	Tomatoes	Recommended Dietary Allowance
Energy	17.5% 508kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	16.5% 12g	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	8.57% 6.2g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	30.7% 17g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Tomatoes	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	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	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	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Couscous vs Tomatoes:

• Cooked Couscous have 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.
• While Raw Ripe Red Tomatoes contain 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.
• Both Cooked Couscous and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Cooked Couscous as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Couscous vs Tomatoes:

• Cooked Couscous have 1.4 times more Iron, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 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.
• Both Cooked Couscous and Raw Ripe Red Tomatoes have similar amounts of Calcium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Couscous have 6.2 times more Energy, 6 times more Carbohydrate and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 26.3 times more Sugars than Cooked Couscous.
• Both Cooked Couscous and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Cooked Couscous as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.