Comparing Nutrients in 300 calories UNCLE BENS Cooked Parboiled Brown RiceVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

UNCLE BENS Cooked Parboiled Brown Rice

204g

Cooked 51% Whole Wheat Pasta with Enriched Semolina

192g

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

Which food has more nutrients per 300 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

86%

Cooked 51% Whole Wheat Pasta with Enriched Semolina

14%

78%

300 kcal ▼

Macro Nutrients

UNCLE BENS Cooked Parboiled Brown Ricevs Cooked 51% Whole Wheat Pasta with Enriched Semolina

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.8%1.73g

Fat

2.93%2.85g

1.73 gvs2.85 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.36%0.43g

Saturated Fat

0.43 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.02%0.016g

Omega 3

0.016 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.1%0.53g

Omega 6

0.53 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

NA mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49%64g

Carbohydrate

45.7%59.4g

64 gvs59.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.42%0.31g

Sugars

1.72%1.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.31 gvs1.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0.19%0.13g

≤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]

0 gvs0.13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0.13g

0 gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.31g

Sucrose

%0.19g

0.31 gvs0.19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.13%3.47g

Fiber

22.8%8.65g

3.47 gvs8.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.3%6.3g

Protein

19.5%11g

6.3 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

UNCLE BENS Cooked Parboiled Brown Ricevs Cooked 51% Whole Wheat Pasta with Enriched Semolina

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg

Vitamin B1

31.6%0.38mg

Thiamine

0.2 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B2

19.7%0.26mg

Riboflavin

0.14 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.3%3.9mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

3.9 mgvs5.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.2%0.56mg

Vitamin B5

10%0.5mg

Pantothenic acid

0.56 mgvs0.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.3%0.22mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.22 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.04%8.16μg

Vitamin B9

18.3%73μg

Folates and Folic Acid

8.16 μgvs73 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

Cobalamin

NA μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

Ascorbic acid

NA mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

Tocopherols and Tocotrienols

0 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.68%0.82μg

Vitamin K

0.32%0.38μg

Phytomenadione or phylloquinone

0.82 μgvs0.38 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

UNCLE BENS Cooked Parboiled Brown Ricevs Cooked 51% Whole Wheat Pasta with Enriched Semolina

0.61%6.12mg

Calcium

2.1%21mg

6.12 mgvs21 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.3%0.26mg

Copper

38.5%0.35mg

0.26 mgvs0.35 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.5%1.1mg

Iron

38%3.04mg

1.1 mgvs3.04 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%79.6mg

Magnesium

18.8%79mg

79.6 mgvs79 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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101%2.33mg

Manganese

82.4%1.9mg

2.33 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28%196mg

Phosphorus

26.6%187mg

196 mgvs187 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.66%124mg

Potassium

4%137mg

124 mgvs137 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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35%19μg

Selenium

107%59μg

19 μgvs59 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.54%8.16mg

Sodium

0.51%7.7mg

8.16 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.3%1.57mg

Zinc

18%1.96mg

1.57 mgvs1.96 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.55%131g

Water

3.2%118g

131 gvs118 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 kcal:

UNCLE BENS Cooked Parboiled Brown RiceVS 51% Whole Wheat Pasta with Enriched SemolinaCooked 51% Whole Wheat Pasta with Enriched SemolinaVS 51% Whole Wheat Pasta with Enriched Semolina

Compare Foods

Comparing Nutrients in 300 calories UNCLE BENS Cooked Parboiled Brown RiceVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

Which food has more nutrients per 300 calories - UNCLE BENS Cooked Parboiled Brown Rice or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: