Comparing Nutrients in 500 calories UNCLE BENS Cooked Parboiled Brown RiceVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

UNCLE BENS Cooked Parboiled Brown Rice

340g

Cooked 51% Whole Wheat Pasta with Enriched Semolina

321g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3%2.9g

Fat

4.9%4.74g

2.9 gvs4.74 g

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

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2.26%0.72g

Saturated Fat

0.72 gvsNA g

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

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1.7%0.027g

Omega 3

0.027 gvsNA g

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

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5.2%0.88g

Omega 6

0.88 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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82%107g

Carbohydrate

76%99g

107 gvs99 g

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

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0.7%0.51g

Sugars

2.87%2.1g

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

0.51 gvs2.1 g

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

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0%0g

Fructose

0.31%0.22g

≤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 gvs0.22 g

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

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%0g

Glucose

%0.22g

0 gvs0.22 g

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

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%0.51g

Sucrose

%0.32g

0.51 gvs0.32 g

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

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15.2%5.8g

Fiber

38%14.4g

5.8 gvs14.4 g

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

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18.8%10.5g

Protein

32.5%18g

10.5 gvs18 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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27.5%0.33mg

Vitamin B1

52.6%0.63mg

Thiamine

0.33 mgvs0.63 mg

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

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18.3%0.24mg

Vitamin B2

32.8%0.43mg

Riboflavin

0.24 mgvs0.43 mg

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

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40.5%6.47mg

Vitamin B3

53.2%8.5mg

Niacin, nicotinic acid, niacinamide

6.47 mgvs8.5 mg

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

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18.7%0.94mg

Vitamin B5

16.7%0.83mg

Pantothenic acid

0.94 mgvs0.83 mg

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

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28.8%0.37mg

Vitamin B6

16%0.21mg

Pyridoxine

0.37 mgvs0.21 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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3.4%13.6μg

Vitamin B9

30.4%122μg

Folates and Folic Acid

13.6 μgvs122 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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1.13%1.36μg

Vitamin K

0.53%0.64μg

Phytomenadione or phylloquinone

1.36 μgvs0.64 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

1.02%10.2mg

Calcium

3.53%35.3mg

10.2 mgvs35.3 mg

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

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48.8%0.44mg

Copper

64%0.58mg

0.44 mgvs0.58 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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22.5%1.8mg

Iron

63.3%5.06mg

1.8 mgvs5.06 mg

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

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31.6%133mg

Magnesium

31.3%131mg

133 mgvs131 mg

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

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169%3.88mg

Manganese

137%3.16mg

3.88 mgvs3.16 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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46.6%327mg

Phosphorus

44.4%311mg

327 mgvs311 mg

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

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6.1%207mg

Potassium

6.7%228mg

207 mgvs228 mg

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

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58%32μg

Selenium

179%98μg

32 μgvs98 μg

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

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0.91%13.6mg

Sodium

0.85%13mg

13.6 mgvs13 mg

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

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24%2.6mg

Zinc

29.7%3.27mg

2.6 mgvs3.27 mg

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

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5.9%219g

Water

5.33%197g

219 gvs197 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories UNCLE BENS Cooked Parboiled Brown RiceVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: