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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Dry Pasta	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	50.8% 1472kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	87.3% 113g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	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	NA	38g per day for Men 19-50 years
Protein	92% 51.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked Medium-grain White 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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	15.3% 0.2mg	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% 7.94μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	16.8% 0.15mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	65% 1.5mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	456% 251μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	7.36% 272g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Dry Pasta versus 14 oz of Cooked Medium-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 Medium-grain White Rice:

• 14 ounces of Dry Pasta have 4.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.8 times more Vitamin B6 and 9 times more Vitamin B9 than Cooked Medium-grain White Rice.
• Both Dry Pasta and Cooked Medium-grain White Rice provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Dry Pasta have 7 times more Calcium, 7.6 times more Copper, 6.5 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 5.1 times more Phosphorus, 7.7 times more Potassium and 3.4 times more Zinc than Cooked Medium-grain White Rice.
• 14 ounces of Cooked Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Pasta have 2.9 times more Energy, 11.7 times more Omega 6, 2.6 times more Carbohydrate and 5.5 times more Protein than Cooked Medium-grain White Rice.
• 14 ounces of Cooked Medium-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.