Comparing Nutrients in 7 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	10.7% 310kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	0.82% 0.6g	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	0.19% 0.14g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.6g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	20% 11.3g	11.4% 6.4g	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	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	7.63% 0.099mg	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	19% 75.4μg	3.97% 16μg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	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	2.2% 22mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	14% 0.13mg	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	39% 3.14mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	17.8% 0.41mg	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	27.5% 192mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 125g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 7 oz of ANCIENT HARVEST Cooked Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs ANCIENT HARVEST Cooked Gluten-free Pasta:

• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs ANCIENT HARVEST Cooked Gluten-free Pasta:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.