Comparing Nutrients in 100 calories Cooked CouscousVS Baked Red Potatoes

Weight per 100 calories

Cooked Couscous

89.3g

Baked Red Potatoes

115g

Cooked Couscous have 1.3 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Cooked Couscous or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Couscous

14%

85%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Cooked Couscousvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.14g

Fat

0.18%0.17g

0.14 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.081%0.026g

Saturated Fat

0.14%0.046g

0.026 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.17%0.003g

Omega 3

1.08%0.017g

0.003 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.32%0.054g

Omega 6

0.33%0.056g

0.054 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.7g

Carbohydrate

17.3%22.5g

20.7 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.12%0.089g

Sugars

2.27%1.64g

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

0.089 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.52g

NA gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.3%1.25g

Fiber

5.44%2.07g

1.25 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.04%3.4g

Protein

4.72%2.64g

3.4 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Couscousvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.7%0.056mg

Vitamin B1

6.9%0.083mg

Thiamine

0.056 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.85%0.024mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.024 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.5%0.88mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.88 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.63%0.33mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.33 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.046mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.046 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.35%13.4μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

13.4 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

16%14.5mg

Ascorbic acid

0 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.77%0.12mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.12 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.074%0.089μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

0.089 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Couscousvs Baked Red Potatoes

0.71%7.14mg

Calcium

1.03%10.3mg

7.14 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.07%0.037mg

Copper

22.2%0.2mg

0.037 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.24%0.34mg

Iron

10%0.8mg

0.34 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.7%7.14mg

Magnesium

7.66%32mg

7.14 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.26%0.075mg

Manganese

8.65%0.2mg

0.075 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.8%19.6mg

Phosphorus

12%82.8mg

19.6 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.52%51.8mg

Potassium

18.4%626mg

51.8 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44.6%24.6μg

Selenium

24.6 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.3%4.46mg

Sodium

0.92%13.8mg

4.46 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.1%0.23mg

Zinc

4.18%0.46mg

0.23 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.75%64.8g

Water

2.4%88g

64.8 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Couscous vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 36 times more Vitamin K than Cooked Couscous.
Both Cooked Couscous and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 100 kcal.
Both Cooked Couscous as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cooked Couscous vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 1.4 times more Calcium, 5.5 times more Copper, 2.4 times more Iron, 4.5 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 12.1 times more Potassium, 2 times more Zinc and 1.4 times more Water than Cooked Couscous.

Comparison of macro-nutrients per 100 calories:

Cooked Couscous have 1.3 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 6.4 times more Omega 3, 18.4 times more Sugars and 1.7 times more Fiber than Cooked Couscous.
Both Cooked Couscous and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Couscous as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked CouscousVS White Canned HominyBaked Red PotatoesVS White Canned HominyCooked CouscousVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked CouscousVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Couscous or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: