Comparing Nutrients in 500 calories Tomato Paste VS Cooked Couscous

Weight per 500 calories

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

Cooked Couscous have 1.4 times more energy per unit of mass than Canned Tomato Paste, which is average in comparison to other foods. Tomato Paste having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Cooked Couscous	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	79.7% 104g	130g per day for Men 19-50 years
Sugars	102% 74.3g	0.62% 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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	16.4% 6.25g	38g per day for Men 19-50 years
Protein	47% 26.3g	30.2% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	17.5% 0.23mg	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	18.3% 73μg	16.7% 67μg	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	148% 134mg	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	175% 26.2mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	0.37% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Couscous	Recommended Dietary Allowance
Calcium	22% 220mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	20.3% 0.18mg	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	227% 18mg	21.2% 1.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	16.3% 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	72.3% 506mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	1.5% 22.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	12% 448g	8.76% 324g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Couscous Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Paste have 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.
• While 500 kcal of Cooked Couscous contain 1.9 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Cooked Couscous 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 Canned Tomato Paste as well as Cooked Couscous have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomato Paste have 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.
• While 500 kcal of Cooked Couscous contain 3.8 times more Selenium than Canned Tomato Paste.
• 500 calories of Cooked Couscous lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

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