Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta VS Dry Rice Noodles

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• Dry Rice Noodles: 27.5g

Dry Rice Noodles have 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Dry Rice Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	17% 22g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	0.045% 0.033g	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	0.061% 0.044g	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	% 0.044g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	7.6% 2.9g	1.16% 0.44g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	0.36% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.38% 0.061mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	0.32% 0.004mg	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	3.14% 12.6μg	0.21% 0.82μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	0.49% 4.95mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	2.4% 0.021mg	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	13% 1.04mg	2.4% 0.19mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	0.78% 3.3mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	5.95% 0.14mg	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	9.9% 69mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	0.24% 8.24mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	7.54% 4.15μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	1.85% 0.2mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.088% 3.27g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Dry Rice Noodles Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Dry Rice Noodles?

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Dry Rice Noodles:

• 100 calories of Cooked 51% Whole Wheat Pasta have 11.6 times more Vitamin B1, 13.9 times more Vitamin B2, 29.9 times more Vitamin B3, 10.3 times more Vitamin B5, 14.8 times more Vitamin B6 and 15.3 times more Vitamin B9 than Dry Rice Noodles.
• 100 calories of Dry Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry Rice Noodles have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Dry Rice Noodles:

• 100 calories of Cooked 51% Whole Wheat Pasta have 5.8 times more Copper, 5.4 times more Iron, 8.6 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Selenium and 3.5 times more Zinc than Dry Rice Noodles.
• While 100 kcal of Dry Rice Noodles contain 13.3 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 100 calories of Dry Rice Noodles lack sufficient amounts of Magnesium and Zinc
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry Rice Noodles lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked 51% Whole Wheat Pasta have 10.1 times more Omega 6, 6.6 times more Fiber and 2.2 times more Protein than Dry Rice Noodles.
• Both Cooked 51% Whole Wheat Pasta and Dry Rice Noodles offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Dry Rice Noodles provide inadequate amounts of Omega 6 and Fiber
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry Rice Noodles provide inadequate amounts of Omega 3 in 100 calories.