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

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	7.2% 208kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	80% 104g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	4.3% 3.1g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.57g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	42% 16g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26% 0.34mg	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	40.4% 162μg	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	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	61.4% 0.55mg	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	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	130% 3mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS 51% Whole Wheat Pasta with Enriched Semolina per 5 oz

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

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

• 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.7 times more Vitamin B1, 4.5 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 28.5 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in five ounces.

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

• 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 8.3 times more Calcium, 3 times more Copper, 6.4 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 5.2 times more Potassium, 8.2 times more Selenium and 2.9 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.5 times more Energy, 3 times more Fat, 6.6 times more Omega 3, 3.1 times more Omega 6, 2.3 times more Carbohydrate, 14.7 times more Sugars, 6.6 times more Fiber and 4.3 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6