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Nutrients in 14 ounces of Cooked Couscous

Couscous, cooked.

Macros Ratio

Protein Fat Carbs
14%
1%
85%
14 oz ▼

Macro Nutrients

Cooked Couscous
Energy445 kcal
15.3%
Cooked Couscous have 444.52016 kcal of Energy per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.64 g
0.65%
Cooked Couscous have 0.6350288 g of Fat per 14 ounces, which is 0.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.36%
Cooked Couscous have 0.11509897 g of Saturated Fat per 14 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.012 g
0.74%
Cooked Couscous have 0.01190679 g of Omega 3 per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.24 g
1.4%
Cooked Couscous have 0.2381358 g of Omega 6 per 14 ounces, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Couscous have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate92 g
71%
Cooked Couscous have 92.1585546 g of Carbohydrate per 14 ounces, which is 71% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.4 g
0.55%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Couscous have 0.396893 g of Sugars per 14 ounces, which is 0.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber5.56 g
14.6%
Cooked Couscous have 5.556502 g of Fiber per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15 g
27%
Cooked Couscous have 15.0422447 g of Protein per 14 ounces, which is 27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Couscous
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Couscous have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg
21%
Thiamine
Cooked Couscous have 0.25004259 mg of Vitamin B1 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.24%
Riboflavin
Cooked Couscous have 0.10716111 mg of Vitamin B2 per 14 ounces, which is 8.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.9 mg
24.4%
Niacin, nicotinic acid, niacinamide
Cooked Couscous have 3.90145819 mg of Vitamin B3 per 14 ounces, which is 24.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.47 mg
29.4%
Pantothenic acid
Cooked Couscous have 1.47247303 mg of Vitamin B5 per 14 ounces, which is 29.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.6%
Pyridoxine
Cooked Couscous have 0.20241543 mg of Vitamin B6 per 14 ounces, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B959.5 μg
15%
Folates and Folic Acid
Cooked Couscous have 59.53395 μg of Vitamin B9 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Couscous have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Cooked Couscous have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Couscous have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.52 mg
3.44%
Tocopherols and Tocotrienols
Cooked Couscous have 0.5159609 mg of Vitamin E per 14 ounces, which is 3.44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.4 μg
0.33%
Phytomenadione or phylloquinone
Cooked Couscous have 0.396893 μg of Vitamin K per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Couscous
Calcium31.8 mg
3.18%
Cooked Couscous have 31.75144 mg of Calcium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18%
Cooked Couscous have 0.16272613 mg of Copper per 14 ounces, which is 18% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.5 mg
19%
Cooked Couscous have 1.5081934 mg of Iron per 14 ounces, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium31.8 mg
7.56%
Cooked Couscous have 31.75144 mg of Magnesium per 14 ounces, which is 7.56% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.33 mg
14.5%
Cooked Couscous have 0.33339012 mg of Manganese per 14 ounces, which is 14.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus87.3 mg
12.5%
Cooked Couscous have 87.31646 mg of Phosphorus per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium230 mg
6.77%
Cooked Couscous have 230.19794 mg of Potassium per 14 ounces, which is 6.77% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium109 μg
198%
Cooked Couscous have 109.145575 μg of Selenium per 14 ounces, which is 198% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Cooked Couscous have 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.03 mg
9.4%
Cooked Couscous have 1.0319218 mg of Zinc per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water288 g
7.8%
Cooked Couscous have 288.0252501 g of Water per 14 ounces, which is 7.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Cooked Couscous:
Minerals in 14 ounces of Cooked Couscous:
Macronutrients in 14 ounces of Cooked Couscous:



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