Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Dry Couscous

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dry Couscous	14%	2%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Dry Couscous	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	84.4% 110g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dry Couscous	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	12% 0.16mg	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	1.77% 7.1μg	7.1% 28.3μg	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	12.4% 11mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dry Couscous	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	39% 0.35mg	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	23.6% 1.9mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	48% 1.1mg	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	4.05% 28.3mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Dry Couscous per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Dry Couscous to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Dry Couscous:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than Dry Couscous.
• While 5 oz of Dry Couscous contain 3.5 times more Vitamin B1, 2.2 times more Vitamin B2, 4.9 times more Vitamin B3, 10.9 times more Vitamin B5, 6.5 times more Vitamin B6 and 4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Dry Couscous have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Couscous have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Dry Couscous:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Calcium, 1.2 times more Iron, 1.2 times more Potassium, 22.1 times more Sodium and 10.7 times more Water than Dry Couscous.
• While 5 oz of Dry Couscous contain 2.2 times more Copper, 3.7 times more Magnesium, 13.2 times more Manganese, 8.5 times more Phosphorus and 4.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Couscous contain 14.5 times more Energy, 12.5 times more Carbohydrate, 5 times more Fiber and 14 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Dry Couscous provide inadequate amounts of Omega 3 and Omega 6 in five ounces.