Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS ANCIENT HARVEST Cooked Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
ANCIENT HARVEST Cooked Gluten-free Pasta	8%	12%	80%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	ANCIENT HARVEST Cooked Gluten-free Pasta	Recommended Dietary Allowance
Energy	7.63% 221kcal	7.43% 215kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	34% 44g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	0.59% 0.43g	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	0.14% 0.099g	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	% 0.099g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.43g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	ANCIENT HARVEST Cooked Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	5.45% 0.071mg	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	13.5% 54μg	2.83% 11.3μg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	ANCIENT HARVEST Cooked Gluten-free Pasta	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	10% 0.091mg	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	28% 2.24mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	12.7% 0.29mg	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	19.6% 137mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS ANCIENT HARVEST Cooked Gluten-free Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 5 oz of ANCIENT HARVEST Cooked Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs ANCIENT HARVEST Cooked Gluten-free Pasta:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than ANCIENT HARVEST Cooked Gluten-free Pasta.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs ANCIENT HARVEST Cooked Gluten-free Pasta:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.8 times more Copper, 2.2 times more Iron, 4.8 times more Manganese, 14 times more Selenium and 1.5 times more Zinc than ANCIENT HARVEST Cooked Gluten-free Pasta.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and ANCIENT HARVEST Cooked Gluten-free Pasta contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of ANCIENT HARVEST Cooked Gluten-free Pasta lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Fiber and 1.8 times more Protein than ANCIENT HARVEST Cooked Gluten-free Pasta.
• While 5 oz of ANCIENT HARVEST Cooked Gluten-free Pasta from Corn and Quinoa Flour contain 1.4 times more Fat than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and ANCIENT HARVEST Cooked Gluten-free Pasta offer comparable quantities of Energy and Carbohydrate per five ounces.