Nutrition Facts Comparison

Food #1: Couscous cooked
Serving Size: 100 grams
Food #2: Couscous cooked
Serving Size: 1 cup, cooked
Food #3: Couscous cooked
Serving Size: 1 oz, dry, yields

Food Number#1#2#3
Serving Size (Grams)100g157g86g
Macronutrients
Calories11217696
Fat (%DV)0.16g
(0%)
0.25g
(0%)
0.14g
(0%)
Saturated Fat (%DV)0.029g
(0%)
0.046g
(0%)
0.025g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)23.2g
(8%)
36.5g
(12%)
20g
(7%)
Fiber (%DV)1.4g
(6%)
2.2g
(9%)
1.2g
(5%)
Net-Carbs21.8g34.3g18.8g
Sugar0.1g0.2g0.1g
Protein3.8g6g3.3g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.063mg
(4%)
0.099mg
(7%)
0.054mg
(4%)
Vitamin B2 (%DV)
Riboflavin
0.027mg
(2%)
0.042mg
(2%)
0.023mg
(1%)
Vitamin B3 (%DV)
Niacin
0.983mg
(5%)
1.543mg
(8%)
0.845mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.371mg
(4%)
0.582mg
(6%)
0.319mg
(3%)
Vitamin B6 (%DV)0.051mg
(3%)
0.08mg
(4%)
0.044mg
(2%)
Vitamin B9 (%DV)
Folate
15μg
(4%)
23.55μg
(6%)
12.9μg
(3%)
Folic Acid0μg0μg0μg
Food Folate15μg23.55μg12.9μg
Dietary Folate Equivalents15μg23.55μg12.9μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.13mg
(1%)
0.2mg
(1%)
0.11mg
(1%)
Vitamin K (%DV)0.1μg
(0%)
0.16μg
(0%)
0.09μg
(0%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
3.3mg
(1%)
5.18mg
(1%)
2.84mg
(1%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin25μg39.25μg21.5μg
Minerals
Calcium (%DV)8mg
(1%)
12.56mg
(1%)
6.88mg
(1%)
Copper (%DV)0.041mg
(2%)
0.064mg
(3%)
0.035mg
(2%)
Iron (%DV)0.38mg
(2%)
0.6mg
(3%)
0.33mg
(2%)
Potassium (%DV)58mg
(2%)
91.06mg
(3%)
49.88mg
(1%)
Phosphorus (%DV)22mg
(2%)
34.54mg
(3%)
18.92mg
(2%)
Magnesium (%DV)8mg
(2%)
12.56mg
(3%)
6.88mg
(2%)
Manganese (%DV)0.084mg
(4%)
0.132mg
(7%)
0.072mg
(4%)
Sodium (%DV)5mg
(0%)
8mg
(0%)
4mg
(0%)
Selenium (%DV)27.5μg
(39%)
43.18μg
(62%)
23.65μg
(34%)
Zinc (%DV)0.26mg
(2%)
0.41mg
(3%)
0.22mg
(1%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.050.050.05
Omega 6 to Omega 3 Ratio202020
Total Omega 3s3mg5mg3mg
18D3 Linolenic3mg5mg3mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s60mg94mg52mg
18D260mg94mg52mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
77mg
(11%)
121mg
(17%)
66mg
(9%)
Isoleucine
(%RDI)
147mg
(11%)
231mg
(17%)
126mg
(9%)
Leucine
(%RDI)
259mg
(9%)
407mg
(15%)
223mg
(8%)
Lysine
(%RDI)
73mg
(3%)
115mg
(5%)
63mg
(3%)
Methionine
(%RDI)
59mg
(8%)
93mg
(13%)
51mg
(7%)
Phenylalanine
(%RDI)
184mg
(21%)
289mg
(33%)
158mg
(18%)
Threonine
(%RDI)
100mg
(10%)
157mg
(15%)
86mg
(8%)
Tryptophan
(%RDI)
49mg
(18%)
77mg
(28%)
42mg
(15%)
Valine
(%RDI)
162mg
(9%)
254mg
(14%)
139mg
(8%)
More Amino Acids
Arginine140mg220mg120mg
Alanine111mg174mg95mg
Aspartic Acid155mg243mg133mg
Cystine
(%RDI)
107mg
(37%)
168mg
(59%)
92mg
(32%)
Glutamic Acid1367mg2146mg1176mg
Glycine120mg188mg103mg
Proline417mg655mg359mg
Serine179mg281mg154mg
Tyrosine
(%RDI)
100mg
(11%)
157mg
(18%)
86mg
(10%)
Hydroxyproline~mg~mg~mg
Other
Ash0.26g0.41g0.22g
Water72.57g113.93g62.41g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
5.6%8.8%4.8%
Percent Water72.6%113.9%62.4%
Protein to Carb Ratio (g/g)0.160.160.17
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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