Comparing Nutrients in 300 calories Dry CouscousVS Blanched Almonds

Weight per 300 calories

Dry Couscous

79.8g

Blanched Almonds

50.8g

Blanched Almonds have 1.6 times more energy per unit of mass than Dry Couscous, which is very high in comparison to other foods. Dry Couscous having high energy density.

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

Macros Ratio

Protein Fat Carbs

Dry Couscous

14%

84%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Dry Couscousvs Blanched Almonds

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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0.53%0.51g

Fat

27.5%26.7g

0.51 gvs26.7 g

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

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0.29%0.093g

Saturated Fat

6.3%2g

0.093 gvs2 g

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

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0.6%0.01g

Omega 3

0.13%0.002g

0.01 gvs0.002 g

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

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1.13%0.19g

Omega 6

37%6.3g

0.19 gvs6.3 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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47.5%61.8g

Carbohydrate

7.3%9.5g

61.8 gvs9.5 g

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

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Sugars

3.25%2.35g

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

NA gvs2.35 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.015g

NA gvs0.015 g

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

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Sucrose

%2.27g

NA gvs2.27 g

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

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10.5%4g

Fiber

13.2%5.03g

4 gvs5.03 g

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

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18%10g

Protein

19.4%11g

10 gvs11 g

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

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Vitamins

Dry Couscousvs Blanched Almonds

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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11%0.13mg

Vitamin B1

8.1%0.097mg

Thiamine

0.13 mgvs0.097 mg

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

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4.8%0.062mg

Vitamin B2

28%0.36mg

Riboflavin

0.062 mgvs0.36 mg

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

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17.4%2.8mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs1.78 mg

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

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19.8%0.99mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.99 mgvs0.16 mg

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

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6.75%0.088mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.088 mgvs0.058 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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4%16μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

16 μgvs25 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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Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Dry Couscousvs Blanched Almonds

1.9%19mg

Calcium

12%120mg

19 mgvs120 mg

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

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22%0.2mg

Copper

58%0.52mg

0.2 mgvs0.52 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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10.8%0.86mg

Iron

21%1.67mg

0.86 mgvs1.67 mg

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

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8.36%35mg

Magnesium

32.4%136mg

35 mgvs136 mg

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

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27%0.62mg

Manganese

40.6%0.93mg

0.62 mgvs0.93 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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19.4%136mg

Phosphorus

35%245mg

136 mgvs245 mg

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

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3.9%132mg

Potassium

9.86%335mg

132 mgvs335 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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0.53%7.98mg

Sodium

0.64%9.66mg

7.98 mgvs9.66 mg

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

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6.02%0.66mg

Zinc

13.7%1.5mg

0.66 mgvs1.5 mg

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

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0.18%6.83g

Water

0.062%2.3g

6.83 gvs2.3 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 Dry Couscous vs Blanched Almonds:

Dry Couscous have 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 6.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Blanched Almonds.
While Blanched Almonds contain 5.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Dry Couscous.
Both Dry Couscous as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Couscous vs Blanched Almonds:

Blanched Almonds contain 6.3 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, 3.9 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Potassium and 2.3 times more Zinc than Dry Couscous.

Comparison of macro-nutrients per 300 calories:

Dry Couscous have 6.5 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 52.3 times more Fat, 21.5 times more Saturated Fat, 32.8 times more Omega 6 and 1.3 times more Fiber than Dry Couscous.
Both Dry Couscous and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Dry Couscous as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry CouscousVS Cooked CouscousBlanched AlmondsVS Cooked CouscousDry CouscousVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Dry CouscousVS Blanched Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: