Comparing Nutrients in 100 grams Dry Couscous VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dry Couscous	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	13% 376kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	3.1% 4g	130g per day for Men 19-50 years
Sugars	NA	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	6.08% 0.079mg	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% 20μg	3.25% 13μg	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	25.3% 23mg	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	NA	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	8.33% 0.075mg	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	13.5% 1.08mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	4.57% 0.11mg	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	24.3% 170mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.23% 8.56g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Couscous vs Cooked Ripe Red Tomatoes:

• Dry Couscous have 4.5 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 9.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Dry Couscous.
• Both Dry Couscous as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry Couscous vs Cooked Ripe Red Tomatoes:

• Dry Couscous have 2.2 times more Calcium, 3.3 times more Copper, 1.6 times more Iron, 4.9 times more Magnesium, 7.4 times more Manganese, 6.1 times more Phosphorus and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium and 11 times more Water than Dry Couscous.

Comparison of macro-nutrients per 100 grams:

• Dry Couscous have 20.9 times more Energy, 5.7 times more Omega 6, 19.3 times more Carbohydrate, 7.1 times more Fiber and 13.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dry Couscous as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.