Comparing Nutrients in 5 ounces Cooked Couscous VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Couscous	Tomato Puree	Recommended Dietary Allowance
Energy	5.47% 159kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.68% 0.12g	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	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	9.6% 5.37g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	13.7% 0.18mg	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	3.9% 15.6μg	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	16.7% 15mg	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	1.23% 0.18mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Tomato Puree	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	45.2% 0.41mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	10.4% 0.24mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.2mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Couscous versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Couscous vs Tomato Puree:

• 5 ounces of Cooked Couscous have 2.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain more Vitamin A, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin C, 15.2 times more Vitamin E and 34 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous and Tomato Puree provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Couscous have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Couscous as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Couscous vs Tomato Puree:

• 5 ounces of Cooked Couscous have 39.3 times more Selenium than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 7 times more Copper, 4.7 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 7.6 times more Potassium and 1.4 times more Zinc than Cooked Couscous.
• 5 ounces of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Cooked Couscous as well as Canned Tomato Puree lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Couscous have 2.9 times more Energy, 2.6 times more Carbohydrate and 2.3 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 48.3 times more Sugars and 1.4 times more Fiber than Cooked Couscous.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Cooked Couscous as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in five ounces.