Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS TINKYADA Cooked Brown Rice Flour Pasta

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• TINKYADA Cooked Brown Rice Flour Pasta: 217g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or TINKYADA Cooked Brown Rice Flour Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
TINKYADA Cooked Brown Rice Flour Pasta	9%	10%	81%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	54% 70g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	0% 0g	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	0.19% 0.13g	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	% 0.13g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	9.73% 3.7g	38g per day for Men 19-50 years
Protein	19.5% 11g	13.4% 7.52g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	12.5% 0.16mg	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	18.3% 73μg	2.17% 8.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	0.32% 0.38μg	0.54% 0.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	16.7% 0.15mg	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	38% 3.04mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	18.6% 78.3mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	116% 2.67mg	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	26.6% 187mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	1.6% 54.3mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.58% 8.7mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.66% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs TINKYADA Cooked Brown Rice Flour Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 8.4 times more Vitamin B9 than TINKYADA Cooked Brown Rice Flour Gluten-free Pasta.
• While TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contains 1.3 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have similar amounts of Vitamin B5 per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs TINKYADA Cooked Brown Rice Flour Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.3 times more Copper, 2.6 times more Iron, 2.5 times more Potassium and 2.4 times more Selenium than TINKYADA Cooked Brown Rice Flour Gluten-free Pasta.
• While TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contains 1.4 times more Manganese than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have similar amounts of Magnesium, Phosphorus, Zinc and Water per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.3 times more Fiber and 1.4 times more Protein than TINKYADA Cooked Brown Rice Flour Gluten-free Pasta.
• While TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contains 1.3 times more Fat than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.