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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.8% 516kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	9.12% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	21% 3.54g	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	200% 261g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	154% 86.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, dry, 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	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	54.3% 0.71mg	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	276% 1103μg	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, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	123% 1.1mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	157% 3.6mg	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	92% 647mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	7.35% 272g	0.99% 36.6g	3700g per day for Men 19-50 years

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

• 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 59.4 times more Vitamin B1, 29.7 times more Vitamin B2, 19.1 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 139 times more Vitamin B9 than Cooked Short-grain White Rice.
• 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, dry, 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, dry, enriched (n x 6.25):

• 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 39 times more Calcium, 3.9 times more Copper, 20.8 times more Iron, 8.1 times more Magnesium, 2.5 times more Manganese, 4.9 times more Phosphorus, 7.7 times more Potassium and 4.5 times more Zinc than Cooked Short-grain White Rice.
• 14 ounces of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.9 times more Energy, 11.7 times more Fat, 10.3 times more Omega 3, 21.8 times more Omega 6, 2.3 times more Carbohydrate and 9.2 times more Protein than Cooked Short-grain White Rice.
• 14 ounces of Cooked Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6