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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Dry Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	128% 3710kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	31.8% 5.4g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	217% 282g	130g per day for Men 19-50 years
Sugars	37% 26.7g	0.69% 0.5g	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	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	10.5% 4g	38g per day for Men 19-50 years
Protein	233% 130g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	71.5% 0.93mg	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	2.67% 0.4mg	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 Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	21% 210mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	76.7% 0.69mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	205% 4.7mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.68% 99g	18.5% 684g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dry Pasta versus 1 kg of Cooked Regular 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 Regular Long-grain White Rice:

• 1 kilogram of Dry Pasta has 4.5 times more Vitamin B1, 4.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 6 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• Both Dry Pasta and Cooked Regular Long-grain White Rice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Dry Pasta has 2.1 times more Calcium, 4.2 times more Copper, 6.5 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 6.4 times more Potassium, 8.4 times more Selenium and 2.9 times more Zinc than Cooked Regular Long-grain White Rice.
• 1 kilogram of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Pasta has 2.9 times more Energy, 8.7 times more Omega 6, 2.7 times more Carbohydrate, 53.4 times more Sugars, 8 times more Fiber and 4.8 times more Protein than Cooked Regular Long-grain White Rice.
• 1 kilogram of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 in one kilogram.