Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched Semolina VS Cooked Corn And Rice Pasta

Weight per 500 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 139g
• Cooked Corn And Rice Pasta: 279g

51% Whole Wheat Pasta with Enriched Semolina has 2 times more energy per 100g than Cooked Corn And Rice Pasta. It has high energy density when compared to other foods. Cooked Gluten-free Pasta from Corn And Rice Flour having above average energy density.

Discover which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Cooked Corn And Rice Pasta?

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Cooked Corn And Rice Pasta	7%	5%	88%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	81.8% 106g	130g per day for Men 19-50 years
Sugars	4.2% 3.05g	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	0.38% 0.28g	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	% 0.28g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 0g	g per day for Men 19-50 years
Fiber	41% 15.7g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	16% 8.94g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Vitamin A	NA	1.24% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	7.95% 0.1mg	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	39.5% 158μg	2.8% 11μg	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	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	6.2% 0.056mg	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	59% 4.72mg	7.7% 0.61mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	7.3% 30.7mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	11.4% 0.26mg	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	50% 349mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	4.35% 161g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta With Enriched Semolina VS Cooked Corn And Rice Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Cooked Corn And Rice Pasta?

Lets compare vitamin content per 500 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Corn And Rice Pasta:

• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have 5.5 times more Vitamin B1, 2 times more Vitamin B2, 17.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 14.1 times more Vitamin B9 than Cooked Corn And Rice Pasta.
• 500 calories of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Gluten-free Pasta from Corn And Rice Flour have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Corn And Rice Pasta:

• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have 9.7 times more Copper, 7.7 times more Iron, 4.2 times more Magnesium, 11.1 times more Manganese, 3.8 times more Phosphorus, 6.6 times more Potassium, 17.3 times more Selenium and 4 times more Zinc than Cooked Corn And Rice Pasta.
• 500 calories of Cooked Corn And Rice Pasta lack sufficient amounts of Copper, Iron, Magnesium, Potassium and Zinc
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Gluten-free Pasta from Corn And Rice Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have 4 times more Fiber and 2 times more Protein than Cooked Corn And Rice Pasta.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Cooked Corn And Rice Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Cooked Gluten-free Pasta from Corn And Rice Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.