Nutrients in 5 ounces of Dry Couscous

Couscous, dry.

dried

Macros Ratio

Protein Fat Carbs

14%

84%

5 oz ▼

Macro Nutrients

Dry Couscous

Energy533 kcal

18.4%

Dry Couscous have 532.9706 kcal of Energy per 5 ounces, which is 18.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.91 g

0.94%

Dry Couscous have 0.907184 g of Fat per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.52%

Dry Couscous have 0.165844575 g of Saturated Fat per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.017 g

1.06%

Dry Couscous have 0.0170097 g of Omega 3 per 5 ounces, which is 1.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.34 g

Dry Couscous have 0.340194 g of Omega 6 per 5 ounces, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Couscous have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate110 g

84.4%

Dry Couscous have 109.75508925 g of Carbohydrate per 5 ounces, which is 84.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber7.1 g

18.7%

Dry Couscous have 7.087375 g of Fiber per 5 ounces, which is 18.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32.3%

Dry Couscous have 18.086981 g of Protein per 5 ounces, which is 32.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Couscous

Vitamin A0 μg

RAE, retinol activity equivalents

Dry Couscous have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19.3%

Thiamine

Dry Couscous have 0.231048425 mg of Vitamin B1 per 5 ounces, which is 19.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.5%

Riboflavin

Dry Couscous have 0.11056305 mg of Vitamin B2 per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.95 mg

31%

Niacin, nicotinic acid, niacinamide

Dry Couscous have 4.94698775 mg of Vitamin B3 per 5 ounces, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.76 mg

35%

Pantothenic acid

Dry Couscous have 1.757669 mg of Vitamin B5 per 5 ounces, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12%

Pyridoxine

Dry Couscous have 0.15592225 mg of Vitamin B6 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B928.3 μg

7.1%

Folates and Folic Acid

Dry Couscous have 28.3495 μg of Vitamin B9 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Couscous have 0 μg of Vitamin B12 per 5 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

Ascorbic acid

Dry Couscous have 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Couscous have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dry Couscous

Calcium34 mg

3.4%

Dry Couscous have 34.0194 mg of Calcium per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

39%

Dry Couscous have 0.350116325 mg of Copper per 5 ounces, which is 39% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.53 mg

19%

Dry Couscous have 1.530873 mg of Iron per 5 ounces, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium62.4 mg

15%

Dry Couscous have 62.3689 mg of Magnesium per 5 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48%

Dry Couscous have 1.1056305 mg of Manganese per 5 ounces, which is 48% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus241 mg

34.4%

Dry Couscous have 240.97075 mg of Phosphorus per 5 ounces, which is 34.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium235 mg

6.92%

Dry Couscous have 235.30085 mg of Potassium per 5 ounces, which is 6.92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium14 mg

0.94%

Dry Couscous have 14.17475 mg of Sodium per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.18 mg

10.7%

Dry Couscous have 1.17650425 mg of Zinc per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12 g

0.33%

Dry Couscous have 12.133586 g of Water per 5 ounces, which is 0.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Dry Couscous:

5 ounces of Dry Couscous is an excellent source of Vitamin B3 and Vitamin B5.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Dry Couscous:

5 ounces of Dry Couscous is an excellent source of Copper, Manganese and Phosphorus.
It has a good amount of Iron, Magnesium and Zinc.
It also has some Calcium and Potassium.
The product has trace amounts of Sodium.

Macronutrients in 5 ounces of Dry Couscous:

5 ounces of Dry Couscous has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Fiber.
While 5 ounces of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Dry Couscous with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 5 ounces of Dry Couscous

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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