Comparing Nutrients in 5 ounces 51% Whole Wheat Pasta with Enriched Semolina VS 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	17.6% 512kcal	8.75% 254kcal	2900kcal per day for Men 19-50 years
Fat	3.73% 3.6g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0.39% 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	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	5.22% 2g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	8.1% 4.54g	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	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.5% 12.2mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.03% 0.052mg	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	40.4% 162μg	1.4% 5.67μg	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	1.06% 1.28μg	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	3.54% 35.4mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	3.15% 0.028mg	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	60.4% 4.83mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	5.8% 0.13mg	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	51% 357mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2.2% 81.7g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Cooked Corn And Rice Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of 51% Whole Wheat Pasta with Enriched Semolina versus 5 oz of Cooked Corn And Rice Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Corn And Rice Pasta:

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 11 times more Vitamin B1, 4 times more Vitamin B2, 36 times more Vitamin B3, 5 times more Vitamin B5, 6.5 times more Vitamin B6 and 28.5 times more Vitamin B9 than Cooked Corn And Rice Pasta.
• 5 ounces of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin B3 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 five ounces.

Comparing minerals per 5 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Cooked Corn And Rice Pasta:

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 12.5 times more Calcium, 19.5 times more Copper, 15.5 times more Iron, 8.5 times more Magnesium, 22.4 times more Manganese, 7.6 times more Phosphorus, 13.3 times more Potassium, 34.9 times more Selenium and 8.1 times more Zinc than Cooked Corn And Rice Pasta.
• 5 ounces of Cooked Corn And Rice Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 2 times more Energy, 2.6 times more Fat, 4.1 times more Omega 3, 2.5 times more Omega 6, 1.9 times more Carbohydrate, more Sugars, 8.1 times more Fiber and 4.1 times more Protein than Cooked Corn And Rice Pasta.
• 5 ounces of Cooked Corn And Rice Pasta provide inadequate amounts of Omega 3 and Omega 6