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Comparing Nutrients in 100 calories Cooked CouscousVS Baked White Potatoes

Weight per 100 calories

Cooked Couscous
89.3g
Baked White Potatoes
109g

Cooked Couscous have 1.2 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Couscous
14%
1%
85%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

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
0.17%0.16g
0.14 gvs0.16 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%0.043g
0.026 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.17%0.003g
Omega 3
1%0.016g
0.003 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.32%0.054g
Omega 6
0.31%0.053g
0.054 gvs0.053 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
17.6%23g
20.7 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.12%0.089g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.089 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.54%0.39g
≤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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.3%1.25g
Fiber
6%2.3g
1.25 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.04%3.4g
Protein
4.08%2.3g
3.4 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
0 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.7%0.056mg
Vitamin B1
4.35%0.052mg
Thiamine
0.056 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.85%0.024mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.024 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.5%0.88mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.88 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.63%0.33mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.33 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.046mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.046 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
10.3%41.3μg
Folates and Folic Acid
13.4 μgvs41.3 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
15.2%13.7mg
Ascorbic acid
0 mgvs13.7 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
0.29%0.043mg
Tocopherols and Tocotrienols
0.12 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.074%0.089μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
0.089 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.71%7.14mg
Calcium
1.1%11mg
7.14 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.07%0.037mg
Copper
15.3%0.14mg
0.037 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
8.7%0.7mg
0.34 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.7%7.14mg
Magnesium
7%29.3mg
7.14 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.26%0.075mg
Manganese
8.93%0.21mg
0.075 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
11.6%81.5mg
19.6 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.52%51.8mg
Potassium
17.4%591mg
51.8 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44.6%24.6μg
Selenium
0.99%0.54μg
24.6 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.3%4.46mg
Sodium
0.51%7.6mg
4.46 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.1%0.23mg
Zinc
3.46%0.38mg
0.23 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.75%64.8g
Water
2.2%82g
64.8 gvs82 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 White Potatoes:
Comparing minerals per 100 calories for Cooked Couscous vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: