Comparing Nutrients in 14 ounces Dry Pasta VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	50.8% 1472kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	79.5% 103g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	0.6% 0.44g	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	0.6% 0.44g	0.11% 0.079g	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	% 0.48g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0.32g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	92% 51.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	47.6% 0.62mg	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	18% 71.4μg	2.98% 12μg	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	2.9% 0.44mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	31% 0.28mg	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	64.5% 5.16mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	61% 1.4mg	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	107% 750mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	456% 251μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Cooked parboiled Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Pasta versus 14 oz of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Pasta vs Cooked parboiled Long-grain White Rice:

• 14 ounces of Dry Pasta have 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B5 and 6 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While 14 oz of Cooked parboiled Long-grain White Rice contain 1.4 times more Vitamin B3 than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Dry Pasta vs Cooked parboiled Long-grain White Rice:

• 14 ounces of Dry Pasta have 4.1 times more Copper, 5.4 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 3.8 times more Zinc than Cooked parboiled Long-grain White Rice.
• 14 ounces of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Pasta have 3 times more Energy, 7.3 times more Omega 6, 2.9 times more Carbohydrate, 24.3 times more Sugars, 3.6 times more Fiber and 4.5 times more Protein than Cooked parboiled Long-grain White Rice.
• 14 ounces of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.