Comparing Nutrients in 1 kilogram Cooked Pasta VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	54.5% 1580kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	622% 809g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	4.55% 3.3g	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	0.41% 0.3g	0.28% 0.2g	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	% 0.4g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 2.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	104% 58g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	348% 4.5mg	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	17.5% 70μg	20% 80μg	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	4% 0.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	7% 70mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	316% 2.84mg	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	62.5% 5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	450% 10.4mg	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	83% 580mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	93% 10mg	11mg per day for Men 19-50 years
Water	16.8% 621g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Dry parboiled Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Pasta versus 1 kg of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Pasta vs Dry parboiled Long-grain White Rice:

• 1 kg of Dry parboiled Long-grain White Rice contains 11.2 times more Vitamin B1, 2.5 times more Vitamin B2, 12.6 times more Vitamin B3, 6 times more Vitamin B5 and 9.2 times more Vitamin B6 than Cooked Pasta.
• 1 kilogram of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Pasta vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Cooked Pasta has 1.3 times more Selenium than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 10.1 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 2.6 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Cooked Pasta.
• 1 kilogram of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry parboiled Long-grain White Rice contains 2.4 times more Energy, 2.6 times more Carbohydrate and 1.3 times more Protein than Cooked Pasta.
• Both Cooked Pasta and Dry parboiled Long-grain White Rice offer comparable quantities of Fiber per one kilogram.
• Both Cooked Pasta as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.