Comparing Nutrients in 14 ounces Dry Pasta VS Rice

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Rice	8%	2%	90%

Macro Nutrients

	Dry Pasta	Rice	Recommended Dietary Allowance
Energy	50.8% 1472kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	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	12.6% 2.14g	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	228% 296g	244% 317g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	0.6% 0.44g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	92% 51.8g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Dry 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	29.8% 0.36mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	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	18% 71.4μg	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	2.9% 0.44mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Rice	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	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	64.5% 5.16mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	107% 750mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	456% 251μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	1.25% 46g	3700g per day for Men 19-50 years

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

• Dry Unenriched Pasta has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.3 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.3 times more Vitamin B5 than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Dry Unenriched 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 Dry Pasta vs Rice:

• Dry Unenriched Pasta has 1.3 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 1.3 times more Zinc than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.3 times more Calcium than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw Regular Long-grain White Rice have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Unenriched Pasta has 2.3 times more Fat, 3.7 times more Omega 6, 22.3 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.3 times more Omega 3 than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw Regular Long-grain White Rice have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Dry Unenriched Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.