Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta with Enriched Semolina VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	53.8% 1560kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	NA	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	241% 313g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	2.07% 1.5g	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	0.97% 0.7g	0% 0g	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	% 0.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.5g	g per day for Men 19-50 years
Fiber	118% 45g	44.7% 17g	38g per day for Men 19-50 years
Protein	101% 56.7g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	84.6% 1.1mg	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	95% 380μg	10% 40μg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	143% 1.3mg	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	198% 16mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	496% 11.4mg	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	139% 970mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	16.6% 615g	17.4% 644g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS UNCLE BENS Cooked Parboiled Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 1 kg of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 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.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 1.7 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Magnesium, Manganese and Phosphorus per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 2.6 times more Fiber and 1.8 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.