Comparing Nutrients in 5 ounces Cooked Couscous VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Couscous	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	1.35% 0.98g	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	5.22% 2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	9.6% 5.37g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	NA	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	5.3% 21.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	NA	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	6.73% 0.54mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	NA	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	NA	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	4.45% 31mg	NA	700mg per day for Men 19-50 years
Potassium	2.4% 82.2mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	NA	11mg per day for Men 19-50 years
Water	2.8% 103g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Couscous versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Couscous vs Frozen Roasted Potatoes with Salt:

• Both Cooked Couscous and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Cooked Couscous as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cooked Couscous vs Frozen Roasted Potatoes with Salt:

• 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Iron, 7.8 times more Potassium and 59.6 times more Sodium than Cooked Couscous.
• 5 ounces of Cooked Couscous lack sufficient amounts of Potassium
• Both Cooked Couscous as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Couscous have 1.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Fiber than Cooked Couscous.
• Both Cooked Couscous and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.