Comparing Nutrients in 500 calories Cooked Couscous VS Baked Potato Flesh

Weight per 500 calories

• Cooked Couscous: 446g
• Baked Potato Flesh: 538g

Cooked Couscous have 1.2 times more energy per 100g than Baked Potato Flesh. It has average energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Couscous or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Couscous	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	89% 116g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	12.6% 9.14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.4% 6.25g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	30.2% 17g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	124% 1.6mg	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	16.7% 67μg	12% 48.4μg	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	76.5% 69mg	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	3.87% 0.58mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.45μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	128% 1.16mg	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	21.2% 1.7mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	37.6% 0.87mg	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% 98mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11% 405g	3700g per day for Men 19-50 years

Cooked Couscous VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Couscous or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Cooked Couscous vs Baked Potato Flesh:

• 500 calories of Cooked Couscous have 1.4 times more Vitamin B9 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 7.1 times more Vitamin B6 and more Vitamin C than Cooked Couscous.
• 500 calories of Cooked Couscous have insufficient amounts of Vitamin C
• Both Cooked Couscous as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Couscous vs Baked Potato Flesh:

• 500 calories of Cooked Couscous have 76.1 times more Selenium than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 6.3 times more Copper, 3.8 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 8.1 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Cooked Couscous.
• Both Cooked Couscous and Baked Potato Flesh contain similar levels of Iron per 500 calories.
• 500 calories of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• 500 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cooked Couscous as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Couscous have 1.6 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 20.5 times more Sugars and 1.3 times more Fiber than Cooked Couscous.
• Both Cooked Couscous and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Couscous as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.