Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	10.7% 310kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	48% 62g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	20% 11.3g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	16.8% 0.22mg	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	2% 7.94μg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	28.4% 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	39% 3.14mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	98% 2.26mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	34% 18.7μg	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	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.45% 128g	3700g per day for Men 19-50 years

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

• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 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.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 1.7 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Magnesium, Manganese and Phosphorus per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as UNCLE BENS Cooked Parboiled Brown Rice 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 2.6 times more Fiber and 1.8 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy and Carbohydrate per seven ounces.