Comparing Nutrients in 14 ounces Rice VS Cooked Pasta

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Rice VS Cooked Pasta per 14 oz

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

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

• 14 ounces of Rice have 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.
• 14 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rice vs Cooked Pasta:

• 14 ounces of Rice have 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.
• While 14 oz of Cooked Pasta contain 1.7 times more Selenium than Raw Regular Long-grain White Rice.
• 14 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice have 2.3 times more Energy, 2.6 times more Carbohydrate and 1.2 times more Protein than Cooked Pasta.
• While 14 oz of Cooked Pasta contain 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.