Comparing Nutrients in 7 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	7.66% 222kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.93% 0.16g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Couscous	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	7.44% 29.8μg	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	30.2% 27mg	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	1.7% 0.26mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Couscous	Tomatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Cooked Couscous as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.