Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	21.4% 619kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.87g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	17% 22.3g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.38% 0.28g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	47% 18g	47% 18g	38g per day for Men 19-50 years
Protein	40% 22.5g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	NA	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	44.7% 1.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	78.4% 6.27mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	123% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55% 385mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	139% 2088mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	6.6% 244g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 14 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 3.3 times more Vitamin B1, 5.8 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 14 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 1.4 times more Vitamin B2 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 3 times more Copper, 1.4 times more Manganese, 3 times more Phosphorus and 3.3 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 14 oz of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 3.3 times more Calcium, 5.1 times more Iron, 2 times more Magnesium, 5 times more Potassium, 131.5 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 5 times more Energy, 5.5 times more Carbohydrate and 3 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated provide inadequate amounts of Energy