Comparing Nutrients in 100 calories Dry Pasta VS Cooked Medium-grain White Rice

Weight per 100 calories

• Dry Pasta: 27g
• Cooked Medium-grain White Rice: 77g

Dry Pasta has 2.9 times more energy per 100g than Cooked Medium-grain White Rice. It has high energy density when compared to other foods. Cooked Medium-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Dry Pasta or Cooked Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Dry Pasta	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	17% 22g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	NA	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	0.041% 0.03g	NA	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	% 0.032g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	2.27% 0.86g	NA	38g per day for Men 19-50 years
Protein	6.28% 3.5g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.02% 0.024mg	1.3% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.24% 0.016mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	1.92% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	2.96% 0.038mg	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	1.2% 4.85μg	0.38% 1.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.022% 0.027μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	0.57% 5.66mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	3.25% 0.029mg	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	4.4% 0.35mg	1.92% 0.15mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	12.6% 0.29mg	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	7.28% 51mg	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	1.77% 60mg	0.66% 22.3mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.072% 2.67g	1.43% 52.8g	3700g per day for Men 19-50 years

Dry Pasta VS Cooked Medium-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry Pasta or Cooked Medium-grain White Rice?

Lets compare vitamin content per 100 calories of Dry Pasta vs Cooked Medium-grain White Rice:

• 100 calories of Dry Pasta have 1.6 times more Vitamin B1 and 1.5 times more Vitamin B3 than Cooked Medium-grain White Rice.
• While 100 kcal of Cooked Medium-grain White Rice contain 2.7 times more Vitamin B5 than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked Medium-grain White Rice provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dry Unenriched Pasta as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dry Pasta vs Cooked Medium-grain White Rice:

• 100 calories of Dry Pasta have 2.7 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 1.8 times more Phosphorus than Cooked Medium-grain White Rice.
• Both Dry Pasta and Cooked Medium-grain White Rice contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of Cooked Medium-grain White Rice lack sufficient amounts of Iron
• Both Dry Unenriched Pasta as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dry Pasta have 1.9 times more Protein than Cooked Medium-grain White Rice.
• Both Dry Pasta and Cooked Medium-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Dry Unenriched Pasta as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.