Comparing Nutrients in 14 ounces Dry Rice Noodles VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Dry Rice Noodles	7%	1%	92%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	50% 1445kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	73.3% 95g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	0.16% 0.12g	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	16.7% 6.35g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	42% 23.6g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	1.83% 0.024mg	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	2.98% 12μg	0.99% 3.97μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	34.7% 2.78mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	19.7% 0.45mg	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	86.7% 607mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	7.9% 293g	3700g per day for Men 19-50 years

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

• Dry Rice Noodles have 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Dry Rice Noodles vs Cooked Rice Noodles:

• Dry Rice Noodles have 4.5 times more Calcium, 2.1 times more Copper, 5 times more Iron, 4 times more Magnesium, 4.4 times more Manganese, 7.7 times more Phosphorus, 3.4 times more Selenium, 9.6 times more Sodium and 3 times more Zinc than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 6.2 times more Water than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Rice Noodles have 3.4 times more Energy, 6.5 times more Omega 3, 3.3 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Cooked Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.