Comparing Nutrients in 300 calories 51% Whole Wheat Pasta with Enriched Semolina VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 300 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 83g
• UNCLE BENS Cooked Parboiled Brown Rice: 204g

51% Whole Wheat Pasta with Enriched Semolina has 2.5 times more energy per 100g than UNCLE BENS Cooked Parboiled Brown Rice. It has high energy density when compared to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - 51% Whole Wheat Pasta with Enriched Semolina or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.1g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	49% 64g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	0.42% 0.31g	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	0.23% 0.17g	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	% 0.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 0.31g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	9.13% 3.47g	38g per day for Men 19-50 years
Protein	19.6% 11g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	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	38% 0.46mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	17.3% 0.22mg	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	23.7% 95μg	2.04% 8.16μg	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	0.62% 0.75μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	0.61% 6.12mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	29.3% 0.26mg	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	35.4% 2.83mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	19% 79.6mg	420mg per day for Men 19-50 years
Manganese	76.2% 1.75mg	101% 2.33mg	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	30% 209mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.77% 264mg	3.66% 124mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.97mg	0.54% 8.16mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	3.55% 131g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta With Enriched Semolina VS UNCLE BENS Cooked Parboiled Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - 51% Whole Wheat Pasta with Enriched Semolina or UNCLE BENS Cooked Parboiled Brown Rice?

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

• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina have 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 11.6 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Dry 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 300 calories.

Comparing minerals per 300 calories for 51% Whole Wheat Pasta with Enriched Semolina vs UNCLE BENS Cooked Parboiled Brown Rice:

• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina have 1.2 times more Copper, 2.6 times more Iron, 2.1 times more Potassium and 3.3 times more Selenium than UNCLE BENS Cooked Parboiled Brown Rice.
• While 300 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 1.3 times more Manganese than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of 51% Whole Wheat Pasta with Enriched Semolina have 2.7 times more Fiber and 1.7 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.