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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Dry Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	128% 3710kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	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	31.8% 5.4g	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	574% 747g	622% 809g	130g per day for Men 19-50 years
Sugars	37% 26.7g	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	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 2.1g	g per day for Men 19-50 years
Fiber	84.2% 32g	47.4% 18g	38g per day for Men 19-50 years
Protein	233% 130g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Dry 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	75% 0.9mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	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	45% 180μg	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	7.33% 1.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	21% 210mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	163% 13mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	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	270% 1890mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	362% 199μg	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	93% 10mg	11mg per day for Men 19-50 years
Water	2.68% 99g	2.66% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dry 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 Dry Pasta vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Dry Pasta has 2.3 times more Vitamin B9 than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 2.5 times more Vitamin B1, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.2 times more Vitamin B6 than Dry Unenriched Pasta.
• Both Dry Pasta and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B2 per one kilogram.
• Both Dry Unenriched 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 Dry Pasta vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Dry Pasta has 1.8 times more Iron, 2 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.4 times more Zinc than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 3.4 times more Calcium than Dry Unenriched Pasta.
• Both Dry Pasta and Dry parboiled Long-grain White Rice contain similar levels of Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Pasta has 1.8 times more Omega 6, 8.1 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Dry parboiled Long-grain White Rice.
• Both Dry Pasta and Dry parboiled Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in one kilogram.