Comparing Nutrients in 100 calories Cooked parboiled Long-grain White Rice VS Cooked Pasta

Weight per 100 calories

• Cooked parboiled Long-grain White Rice: 81.3g
• Cooked Pasta: 63.3g

Cooked Pasta has 1.3 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is above average in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0.49% 0.35g	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	0.022% 0.016g	0.026% 0.019g	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	% 0.008g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.065g	% 0.057g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	3% 1.14g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.05% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	0.97% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	1.6% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	2.4% 0.031mg	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	0.61% 2.44μg	1.1% 4.43μg	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	0.054% 0.008mg	0.25% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	0.44% 4.43mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	7.03% 0.063mg	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	2.44% 0.2mg	3.96% 0.32mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	2.7% 11.4mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	8.86% 0.2mg	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	6.4% 44.7mg	5.24% 36.7mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.042% 0.63mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	1.06% 39.3g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Cooked Pasta Nutrients Per 100 Kcal

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

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

• 100 calories of Cooked parboiled Long-grain White Rice have 4.8 times more Vitamin B1, 7.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 4.1 times more Vitamin B6 than Cooked Pasta.
• 100 calories of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Cooked parboiled Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked parboiled Long-grain White Rice vs Cooked Pasta:

• 100 calories of Cooked parboiled Long-grain White Rice have 1.4 times more Manganese and 1.2 times more Phosphorus than Cooked Pasta.
• While 100 kcal of Cooked Pasta contain 1.6 times more Iron, 1.6 times more Magnesium and 2.2 times more Selenium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Pasta contain similar levels of Copper and Zinc per 100 calories.
• 100 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked parboiled Long-grain White Rice as well as Cooked Pasta lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Pasta contain 1.6 times more Fiber and 1.6 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Pasta offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.