Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	51% whole wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Energy	125% 3620kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	617% 802g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	42% 16g	38g per day for Men 19-50 years
Protein	241% 135g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	11.5% 0.15mg	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	148% 590μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	27% 270mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	86.7% 0.78mg	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	416% 33.3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	217% 5mg	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	410% 2870mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	121% 1820mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Dry Rice Noodles per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Dry Rice Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Dry Rice Noodles:

• 1 kilogram of 51% whole wheat Pasta has 12 times more Vitamin B1, 11.4 times more Vitamin B2, 36 times more Vitamin B3, 15.7 times more Vitamin B5, 18.7 times more Vitamin B6 and 19.7 times more Vitamin B9 than Dry Rice Noodles.
• 1 kilogram of Dry Rice Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Rice Noodles have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Dry Rice Noodles:

• 1 kilogram of 51% whole wheat Pasta has 1.5 times more Calcium, 5.5 times more Copper, 4.8 times more Iron, 8.7 times more Magnesium, 4.5 times more Manganese, 1.9 times more Phosphorus, 12.2 times more Potassium, 4.6 times more Selenium and 3.2 times more Zinc than Dry Rice Noodles.
• While 1 kg of Dry Rice Noodles contains 16.5 times more Sodium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 kilogram of Dry Rice Noodles lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 4.8 times more Fat, 2.4 times more Omega 3, 7 times more Omega 6, 21.7 times more Sugars, 6.3 times more Fiber and 2.3 times more Protein than Dry Rice Noodles.
• Both 51% whole wheat Pasta and Dry Rice Noodles offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Dry Rice Noodles provide inadequate amounts of Omega 3 and Omega 6