Comparing Nutrients in 14 ounces Cooked Pasta VS Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Pasta	Rice	Recommended Dietary Allowance
Energy	21.6% 627kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	244% 317g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	0.66% 0.48g	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	0.16% 0.12g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	41% 23g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	7.94% 31.8μg	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	1.6% 0.24mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Rice	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	97% 0.87mg	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	25% 2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	188% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	566% 255μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 230mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	6.66% 247g	1.25% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Pasta vs Rice:

• Raw Regular Long-grain White Rice contains 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B9 per 14 oz.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Pasta vs Rice:

• Cooked Pasta has 1.7 times more Selenium and 5.3 times more Water than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Cooked Pasta.

Comparison of macro-nutrients per 14 ounces:

• Cooked Pasta has 2 times more Omega 6 and 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.3 times more Energy, 1.3 times more Omega 3 and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Protein per 14 oz.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.