Comparing Nutrients in 300 calories Cooked CouscousVS Dry Couscous

Weight per 300 calories

Cooked Couscous

268g

Dry Couscous

79.8g

Dry Couscous have 3.4 times more energy per unit of mass than Cooked Couscous, which is high in comparison to other foods. Cooked Couscous having average energy density.

Which food has more nutrients per 300 calories - Cooked Couscous or Dry Couscous?

Macros Ratio

Protein Fat Carbs

Cooked Couscous

14%

85%

Dry Couscous

14%

84%

300 kcal ▼

Macro Nutrients

Cooked Couscousvs Dry Couscous

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.44%0.43g

Fat

0.53%0.51g

0.43 gvs0.51 g

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

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0.24%0.078g

Saturated Fat

0.29%0.093g

0.078 gvs0.093 g

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

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0.5%0.008g

Omega 3

0.6%0.01g

0.008 gvs0.01 g

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

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0.95%0.16g

Omega 6

1.13%0.19g

0.16 gvs0.19 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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48%62g

Carbohydrate

47.5%61.8g

62 gvs61.8 g

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

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0.37%0.27g

Sugars

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

0.27 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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9.87%3.75g

Fiber

10.5%4g

3.75 gvs4 g

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

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18%10g

Protein

18%10g

10 gvs10 g

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

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Vitamins

Cooked Couscousvs Dry Couscous

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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14%0.17mg

Vitamin B1

11%0.13mg

Thiamine

0.17 mgvs0.13 mg

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

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5.56%0.072mg

Vitamin B2

4.8%0.062mg

Riboflavin

0.072 mgvs0.062 mg

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

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16.5%2.63mg

Vitamin B3

17.4%2.8mg

Niacin, nicotinic acid, niacinamide

2.63 mgvs2.8 mg

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

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20%0.99mg

Vitamin B5

19.8%0.99mg

Pantothenic acid

0.99 mgvs0.99 mg

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

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10.5%0.14mg

Vitamin B6

6.75%0.088mg

Pyridoxine

0.14 mgvs0.088 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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10%40μg

Vitamin B9

4%16μg

Folates and Folic Acid

40 μgvs16 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

0%0mg

Ascorbic acid

0 mgvs0 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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2.32%0.35mg

Vitamin E

Tocopherols and Tocotrienols

0.35 mgvsNA mg

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

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0.22%0.27μg

Vitamin K

Phytomenadione or phylloquinone

0.27 μgvsNA μg

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

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Minerals

Cooked Couscousvs Dry Couscous

2.14%21.4mg

Calcium

1.9%19mg

21.4 mgvs19 mg

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

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12.2%0.11mg

Copper

22%0.2mg

0.11 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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12.7%1mg

Iron

10.8%0.86mg

1 mgvs0.86 mg

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

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5.1%21.4mg

Magnesium

8.36%35mg

21.4 mgvs35 mg

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

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9.8%0.23mg

Manganese

27%0.62mg

0.23 mgvs0.62 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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8.4%59mg

Phosphorus

19.4%136mg

59 mgvs136 mg

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

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4.57%155mg

Potassium

3.9%132mg

155 mgvs132 mg

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

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134%73.7μg

Selenium

73.7 μgvsNA μg

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

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0.89%13.4mg

Sodium

0.53%7.98mg

13.4 mgvs7.98 mg

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

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6.33%0.7mg

Zinc

6.02%0.66mg

0.7 mgvs0.66 mg

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

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5.25%194g

Water

0.18%6.83g

194 gvs6.83 g

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

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Lets compare vitamin content per 300 calories of Cooked Couscous vs Dry Couscous:

Cooked Couscous have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Couscous.
Both Cooked Couscous and Dry Couscous have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
Both Cooked Couscous as well as Dry Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Couscous vs Dry Couscous:

Cooked Couscous have 28.5 times more Water than Dry Couscous.
While Dry Couscous contain 1.8 times more Copper, 1.6 times more Magnesium, 2.8 times more Manganese and 2.3 times more Phosphorus than Cooked Couscous.
Both Cooked Couscous and Dry Couscous have similar amounts of Iron, Potassium and Zinc per 300 kcal.
Both Cooked Couscous as well as Dry Couscous have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cooked Couscous and Dry Couscous have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Cooked Couscous as well as Dry Couscous have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked CouscousVS White Canned HominyDry CouscousVS White Canned Hominy

Compare Foods

Comparing Nutrients in 300 calories Cooked CouscousVS Dry Couscous

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Couscous or Dry Couscous?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: