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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	128% 3710kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	2.3% 0.74g	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	31.8% 5.4g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	200% 261g	130g per day for Men 19-50 years
Sugars	37% 26.7g	1.5% 1.1g	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	1.5% 1.1g	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	% 1.2g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 0.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	23.7% 9g	38g per day for Men 19-50 years
Protein	233% 130g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked 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	75% 0.9mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	120% 1.56mg	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	45% 180μg	7.5% 30μg	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	7.33% 1.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	21% 210mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	77.8% 0.7mg	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	163% 13mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	154% 3.54mg	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	270% 1890mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	2.68% 99g	19% 704g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dry Pasta has 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B5 and 6 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While 1 kg of Cooked parboiled Long-grain White Rice contains 1.4 times more Vitamin B3 than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked 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 Dry Pasta vs Cooked parboiled Long-grain White Rice:

• 1 kilogram of Dry Pasta has 4.1 times more Copper, 5.4 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 3.8 times more Zinc than Cooked parboiled Long-grain White Rice.
• 1 kilogram of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Pasta has 3 times more Energy, 7.3 times more Omega 6, 2.9 times more Carbohydrate, 24.3 times more Sugars, 3.6 times more Fiber and 4.5 times more Protein than Cooked parboiled Long-grain White Rice.
• 1 kilogram of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in one kilogram.