Comparing Nutrients in 14 ounces Cooked Short-grain White Rice VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.8% 516kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2% 0.34g	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	94% 123g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	19.5% 0.25mg	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	81.4% 325μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	37% 0.33mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	72% 1.66mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.35% 272g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Short-grain White Rice versus 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Short-grain White Rice vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 14 ounces of Cooked Short-grain White Rice have 1.4 times more Vitamin B5 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 14.9 times more Vitamin B1, 10.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 41 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Short-grain White Rice vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 3.6 times more Iron, 3.8 times more Magnesium and 1.5 times more Phosphorus than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper, Manganese and Zinc per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.3 times more Energy and 3.8 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Carbohydrate per 14 ounces.
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.