Comparing Nutrients in 100 grams UNCLE BENS Cooked Parboiled Brown Rice VS 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	5.07% 147kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.53% 1.48g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	23.7% 31g	130g per day for Men 19-50 years
Sugars	0.21% 0.15g	0.9% 0.65g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.1g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	10% 5.67g	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	8.1% 0.097mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	5% 0.065mg	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	1% 4μg	9.5% 38μg	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	0.33% 0.4μg	0.17% 0.2μg	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	0.3% 3mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	20% 0.18mg	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	6.63% 0.53mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	43% 0.99mg	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	13.7% 96mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	1.66% 61.5g	3700g per day for Men 19-50 years

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

• UNCLE BENS Cooked Parboiled Brown Rice have 1.7 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 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.
• 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 g.
• 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 g.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3.7 times more Calcium, 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 UNCLE BENS Cooked Parboiled Brown Rice and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.7 times more Fat, 2.6 times more Fiber and 1.8 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 g.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.