Comparing Nutrients in 7 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	10% 292kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	112% 145g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	6.02% 4.37g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.79g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	59% 22.4g	38g per day for Men 19-50 years
Protein	11% 6.13g	46.8% 26g	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	16% 0.19mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	36.6% 0.48mg	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	2% 7.94μg	56.6% 226μg	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	0.66% 0.79μg	1.5% 1.8μg	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	0.6% 5.95mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	86% 0.77mg	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	13% 1.05mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	182% 4.2mg	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	27.2% 191mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	277% 152μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.5% 18.3g	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 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BENS Cooked Parboiled Brown Rice versus 7 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 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs 51% Whole Wheat Pasta with Enriched Semolina:

• 7 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.
• 7 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 seven ounces.

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

• 7 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.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6