Comparing Nutrients in 100 calories Cooked Regular Long-grain White Rice with Salt VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Weight per 100 calories

• Cooked Regular Long-grain White Rice with Salt: 77g
• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 26.7g

Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 2.9 times more energy per unit of mass than Cooked Regular Long-grain White Rice with Salt, which is high in comparison to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice with Salt or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.55% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	0.053% 0.038g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.81% 0.31g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	10.4% 5.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.015mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.92% 0.31mg	12.8% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	3.66% 0.048mg	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	0.58% 2.3μg	18.6% 74.3μg	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	0.21% 0.031mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	8.26% 0.074mg	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	1.92% 0.15mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.23mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	10.6% 0.24mg	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	4.73% 33mg	6.23% 43.6mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	1.6% 53.7mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	NA	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.14% 2.14mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	4.35% 0.48mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	0.067% 2.47g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice With Salt VS Spaghetti, Protein-fortified, Dry, Enriched (n X 6.25) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice with Salt or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Lets compare vitamin content per 100 calories of Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 100 calories of Cooked Regular Long-grain White Rice with Salt have 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 100 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 20.6 times more Vitamin B1, 12.7 times more Vitamin B2, 6.7 times more Vitamin B3 and 32.2 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 100 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 100 calories of Cooked Regular Long-grain White Rice with Salt have 1.5 times more Manganese and 137.4 times more Sodium than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 100 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.4 times more Copper, 7.2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• 100 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Regular Long-grain White Rice with Salt have 1.2 times more Carbohydrate than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 100 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.8 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Energy per 100 calories.
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.