Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g
• UNCLE BENS Cooked Parboiled Brown Rice: 340g

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

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	82% 107g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.7% 0.51g	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	0.31% 0.22g	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	% 0.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.51g	g per day for Men 19-50 years
Fiber	38% 14.4g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	32.5% 18g	18.8% 10.5g	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	52.6% 0.63mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	40.5% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	28.8% 0.37mg	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	30.4% 122μg	3.4% 13.6μg	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	0.53% 0.64μg	1.13% 1.36μg	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	3.53% 35.3mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	48.8% 0.44mg	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	63.3% 5.06mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	169% 3.88mg	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	44.4% 311mg	46.6% 327mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	5.33% 197g	5.9% 219g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS UNCLE BENS Cooked Parboiled Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or UNCLE BENS Cooked Parboiled Brown Rice?

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 9 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 500 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 1.8 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 500 calories.
• 500 calories 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 500 calories.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.3 times more Copper, 2.8 times more Iron, 3.1 times more Selenium and 1.2 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 500 calories.
• 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 and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.5 times more Fiber and 1.7 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 500 calories.