Comparing Nutrients in 14 ounces Cooked Short-grain White Rice VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	17.8% 516kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	87.7% 114g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15% 0.19mg	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% 7.94μg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	9.92% 0.79mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	55.6% 1.28mg	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	18.7% 131mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	7.35% 272g	6.66% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• Cooked Short-grain White Rice has 3.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 3.5 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• Cooked Pasta with Salt contains 1.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, more Sodium and 1.3 times more Zinc than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt have similar amounts of Manganese and Water per 14 oz.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Pasta with Salt contains 2.7 times more Omega 3, 7.2 times more Omega 6 and 2.5 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.