Comparing Nutrients in 5 ounces Cooked Couscous VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Couscous	14%	1%	85%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Couscous	Tomatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.67% 0.11g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	9.6% 5.37g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Tomatoes	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.2mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.62% 134g	3700g per day for Men 19-50 years

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

• Cooked Couscous have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 4.2 times more Vitamin E and 79 times more Vitamin K than Cooked Couscous.
• Both Cooked Couscous and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Cooked Couscous as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Couscous vs Tomatoes:

• Cooked Couscous have 1.4 times more Iron, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 4.1 times more Potassium and 1.3 times more Water than Cooked Couscous.
• Both Cooked Couscous and Raw Ripe Red Tomatoes have similar amounts of Calcium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Couscous have 6.2 times more Energy, 6 times more Carbohydrate and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 26.3 times more Sugars than Cooked Couscous.
• Both Cooked Couscous and Raw Ripe Red Tomatoes have similar amounts of Fiber per 5 oz.
• Both Cooked Couscous as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.