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

Macros Ratio

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

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Energy	45% 1300kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	31.8% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	574% 747g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	37% 26.7g	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	NA	1.5% 1.1g	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	10.5% 4g	84.2% 32g	38g per day for Men 19-50 years
Protein	48% 27g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	109% 1.42mg	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	145% 580μg	45% 180μg	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	2.67% 0.4mg	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 enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	321% 2.9mg	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	150% 12mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	399% 9.17mg	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	61.4% 430mg	270% 1890mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	1149% 632μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	128% 14mg	11mg per day for Men 19-50 years
Water	18.5% 684g	2.68% 99g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Cooked enriched Regular Long-grain White Rice with Salt vs Dry Pasta:

• 1 kilogram of Cooked enriched Regular Long-grain White Rice with Salt has 1.8 times more Vitamin B1 and 3.2 times more Vitamin B9 than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 4.6 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Dry Pasta provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B2
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Dry Unenriched Pasta 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 Cooked enriched Regular Long-grain White Rice with Salt vs Dry Pasta:

• 1 kilogram of Cooked enriched Regular Long-grain White Rice with Salt has 63.7 times more Sodium than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 2.1 times more Calcium, 4.2 times more Copper, 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 enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Dry Pasta contain similar levels of Iron per one kilogram.
• 1 kilogram of Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Unenriched Pasta contains 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 enriched Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6 and Fiber
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in one kilogram.