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

Macros Ratio

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

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	24.7% 716kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	48% 62g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	0.55% 0.4g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.3g	g per day for Men 19-50 years
Fiber	59% 22.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	46.8% 26g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	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	91% 1.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	56.6% 226μg	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	1.5% 1.8μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	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	84.6% 6.77mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	71.4% 500mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	277% 152μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.5% 18.3g	3.45% 128g	3700g per day for Men 19-50 years

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

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 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.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both Dry 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 51% Whole Wheat Pasta with Enriched Semolina vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 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.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 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.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6