Comparing Nutrients in 1 pound Dry Couscous VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dry Couscous	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	59% 1706kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	103% 58g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	27.6% 0.36mg	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	22.7% 91μg	14.7% 59μg	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	115% 103mg	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	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11% 109mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	37.8% 0.34mg	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	61.2% 4.9mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	20.7% 0.48mg	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	110% 771mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.05% 39g	11.6% 428g	3700g per day for Men 19-50 years

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

• Dry Couscous have 4.5 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 9.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Dry Couscous.
• Both Dry Couscous as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Couscous vs Cooked Ripe Red Tomatoes:

• Dry Couscous have 2.2 times more Calcium, 3.3 times more Copper, 1.6 times more Iron, 4.9 times more Magnesium, 7.4 times more Manganese, 6.1 times more Phosphorus and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium and 11 times more Water than Dry Couscous.

Comparison of macro-nutrients per 1 pound:

• Dry Couscous have 20.9 times more Energy, 5.7 times more Omega 6, 19.3 times more Carbohydrate, 7.1 times more Fiber and 13.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dry Couscous as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.