Comparing Nutrients in 14 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	20% 583kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	94% 123g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	3.56% 2.58g	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% 0g	0.38% 0.28g	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	% 0g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.4g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	47% 18g	38g per day for Men 19-50 years
Protein	22% 12.3g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.55mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	20% 0.26mg	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	3.97% 16μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	79.4% 0.71mg	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	26.3% 2.1mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	197% 4.52mg	170% 3.9mg	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	54.4% 381mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	6.9% 256g	6.6% 244g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• UNCLE BENS Cooked Parboiled Brown Rice have 1.7 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B5 per 14 oz.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3.7 times more Calcium, 1.4 times more Copper, 3 times more Iron, 3.3 times more Selenium and 1.3 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.7 times more Fat, 2.6 times more Fiber and 1.8 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy and Carbohydrate per 14 oz.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.