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Nutrients in 300 calories of Cooked Couscous

Couscous, cooked.

Weight per 300 Calories

Cooked Couscous
268g

Cooked Couscous has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
14%
1%
85%
300 kcal ▼

Macro Nutrients

Cooked Couscous
Energy300 kcal
10.3%
Cooked Couscous have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.43 g
0.44%
Cooked Couscous have 0.42857142857143 g of Fat per 300 calories, which is 0.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.078 g
0.24%
Cooked Couscous have 0.077678571428571 g of Saturated Fat per 300 calories, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.008 g
0.5%
Cooked Couscous have 0.0080357142857143 g of Omega 3 per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.16 g
0.95%
Cooked Couscous have 0.16071428571429 g of Omega 6 per 300 calories, which is 0.95% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate62 g
48%
Cooked Couscous have 62.196428571429 g of Carbohydrate per 300 calories, which is 48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.27 g
0.37%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Couscous have 0.26785714285714 g of Sugars per 300 calories, which is 0.37% 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
Fiber3.75 g
9.87%
Cooked Couscous have 3.75 g of Fiber per 300 calories, which is 9.87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10 g
18%
Cooked Couscous have 10.151785714286 g of Protein per 300 calories, which is 18% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg
14%
Thiamine
Cooked Couscous have 0.16875 mg of Vitamin B1 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.072 mg
5.56%
Riboflavin
Cooked Couscous have 0.072321428571429 mg of Vitamin B2 per 300 calories, which is 5.56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.63 mg
16.5%
Niacin, nicotinic acid, niacinamide
Cooked Couscous have 2.6330357142857 mg of Vitamin B3 per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.99 mg
20%
Pantothenic acid
Cooked Couscous have 0.99375 mg of Vitamin B5 per 300 calories, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg
10.5%
Pyridoxine
Cooked Couscous have 0.13660714285714 mg of Vitamin B6 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B940 μg
10%
Folates and Folic Acid
Cooked Couscous have 40.178571428571 μg of Vitamin B9 per 300 calories, which is 10% 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 300 calories, 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 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.35 mg
2.32%
Tocopherols and Tocotrienols
Cooked Couscous have 0.34821428571429 mg of Vitamin E per 300 calories, which is 2.32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.27 μg
0.22%
Phytomenadione or phylloquinone
Cooked Couscous have 0.26785714285714 μg of Vitamin K per 300 calories, which is 0.22% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Couscous
Calcium21.4 mg
2.14%
Cooked Couscous have 21.428571428571 mg of Calcium per 300 calories, which is 2.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.11 mg
12.2%
Cooked Couscous have 0.10982142857143 mg of Copper per 300 calories, which is 12.2% 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 mg
12.7%
Cooked Couscous have 1.0178571428571 mg of Iron per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium21.4 mg
5.1%
Cooked Couscous have 21.428571428571 mg of Magnesium per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.23 mg
9.8%
Cooked Couscous have 0.225 mg of Manganese per 300 calories, which is 9.8% 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
Phosphorus59 mg
8.4%
Cooked Couscous have 58.928571428571 mg of Phosphorus per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium155 mg
4.57%
Cooked Couscous have 155.35714285714 mg of Potassium per 300 calories, which is 4.57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium73.7 μg
134%
Cooked Couscous have 73.660714285714 μg of Selenium per 300 calories, which is 134% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium13.4 mg
0.89%
Cooked Couscous have 13.392857142857 mg of Sodium per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.7 mg
6.33%
Cooked Couscous have 0.69642857142857 mg of Zinc per 300 calories, which is 6.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water194 g
5.25%
Cooked Couscous have 194.38392857143 g of Water per 300 calories, which is 5.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Cooked Couscous:
Minerals in 300 calories of Cooked Couscous:
Macronutrients in 300 calories of Cooked Couscous:



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