Comparing Nutrients in 100 calories UNCLE BENS Cooked Parboiled Brown Rice VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• UNCLE BENS Cooked Parboiled Brown Rice: 68g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - UNCLE BENS Cooked Parboiled Brown Rice or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

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

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	0.57% 0.42g	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	0.062% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.064g	g per day for Men 19-50 years
Fiber	3.04% 1.16g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 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	5.5% 0.066mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.76% 0.075mg	3.2% 0.042mg	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	0.68% 2.72μg	6.1% 24.4μg	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	0.23% 0.27μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.2% 2.04mg	0.71% 7.05mg	1000mg per day for Men 19-50 years
Copper	9.75% 0.088mg	13% 0.12mg	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	4.5% 0.36mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.5mg	6.26% 26.3mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	27.5% 0.63mg	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	9.33% 65.3mg	8.9% 62mg	700mg per day for Men 19-50 years
Potassium	1.22% 41.5mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	35.8% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.72mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	1.2% 43.8g	1.07% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of UNCLE BENS Cooked Parboiled Brown Rice vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• UNCLE BENS Cooked Parboiled Brown Rice have 1.8 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 9 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B5 per 100 kcal.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for UNCLE BENS Cooked Parboiled Brown Rice vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• UNCLE BENS Cooked Parboiled Brown Rice have 1.2 times more Manganese than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.3 times more Copper, 2.8 times more Iron and 3.1 times more Selenium than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 100 kcal.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.5 times more Fiber and 1.7 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.