Comparing Nutrients in 5 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	7.2% 208kcal	7.63% 221kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	1.27% 0.92g	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% 0g	0.14% 0.099g	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.14g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	14.4% 8.04g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	23.5% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.1% 0.092mg	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	1.4% 5.67μg	13.5% 54μg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	28.3% 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	9.4% 0.75mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	60.8% 1.4mg	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	19.4% 136mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	79% 43.5μg	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	9.92% 1.1mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• UNCLE BENS Cooked Parboiled Brown Rice have 1.7 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B5 per 5 oz.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3.7 times more Calcium, 1.4 times more Copper, 3 times more Iron, 3.3 times more Selenium and 1.3 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.7 times more Fat, 2.6 times more Fiber and 1.8 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy and Carbohydrate per 5 oz.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.