Comparing Nutrients in 7 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	7.66% 222kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	40% 52g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	1.9% 1.37g	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	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	7.87% 4.4g	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	10.4% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	7.44% 29.8μg	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	3.75% 3.37mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	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	9.43% 0.75mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	NA	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	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	6.24% 43.7mg	NA	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	NA	11mg per day for Men 19-50 years
Water	3.9% 144g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Couscous VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Couscous versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 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 7 oz
• Both Cooked Couscous as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cooked Couscous vs Frozen Roasted Potatoes with Salt:

• 7 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.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Couscous have 1.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 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 seven ounces.