Comparing Nutrients in 500 calories Cooked Couscous VS Tomato Paste

Weight per 500 calories

• Cooked Couscous: 446g
• Tomato Paste: 610g

Cooked Couscous have 1.4 times more energy per 100g than Tomato Paste. It has average energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Couscous or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Couscous	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	5.45% 0.93g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	16.4% 6.25g	65.8% 25g	38g per day for Men 19-50 years
Protein	30.2% 17g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	101% 1.3mg	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	18.3% 73μg	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	148% 134mg	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	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.45μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Tomato Paste	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	247% 2.23mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	80% 1.84mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.3mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	8.76% 324g	12% 448g	3700g per day for Men 19-50 years

Cooked Couscous VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Couscous or Tomato Paste?

Lets compare vitamin content per 500 calories of Cooked Couscous vs Tomato Paste:

• 500 calories of Cooked Couscous have 1.9 times more Vitamin B5 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain more Vitamin A, 1.3 times more Vitamin B1, 7.7 times more Vitamin B2, 4.3 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin C, 45.2 times more Vitamin E and 155.7 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous and Tomato Paste provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Couscous have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Couscous as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Couscous vs Tomato Paste:

• 500 calories of Cooked Couscous have 3.8 times more Selenium than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 6.1 times more Calcium, 12.2 times more Copper, 10.7 times more Iron, 7.2 times more Magnesium, 4.9 times more Manganese, 5.2 times more Phosphorus, 23.9 times more Potassium, 16.1 times more Sodium, 3.3 times more Zinc and 1.4 times more Water than Cooked Couscous.
• 500 calories of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Paste contain 166.4 times more Sugars, 4 times more Fiber and 1.6 times more Protein than Cooked Couscous.
• Both Cooked Couscous and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Couscous as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.