Comparing Nutrients in 1 pound Tomatoes VS Cooked Couscous

Macros Ratio

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

Macro Nutrients

	Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.41% 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	2.13% 0.36g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	81% 105g	130g per day for Men 19-50 years
Sugars	16.5% 12g	0.63% 0.45g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.13% 4g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	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	69% 62mg	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	16.3% 2.45mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Couscous	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	16.6% 0.38mg	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	15.6% 109mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	227% 125μg	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	7% 0.77mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.9% 329g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Tomatoes vs Cooked Couscous:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 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.
• While Cooked Couscous contain 1.4 times more Iron, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Couscous have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

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