Comparing Nutrients in 1 kilogram Cooked Pasta VS Rice

Macros Ratio

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

Macro Nutrients

	Cooked Pasta	Rice	Recommended Dietary Allowance
Energy	54.5% 1580kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	615% 800g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	1.66% 1.2g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	34.2% 13g	38g per day for Men 19-50 years
Protein	104% 58g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	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	7.33% 1.1mg	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	Rice	Recommended Dietary Allowance
Calcium	7% 70mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	244% 2.2mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	473% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1427% 642μg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	99% 11mg	11mg per day for Men 19-50 years
Water	16.8% 621g	3.14% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Pasta vs Rice:

• Raw Regular Long-grain White Rice contains 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.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B9 per 1 kg.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Pasta vs Rice:

• Cooked Pasta has 1.7 times more Selenium and 5.3 times more Water than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 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.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Pasta has 2 times more Omega 6 and 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.3 times more Energy, 1.3 times more Omega 3 and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Protein per 1 kg.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.