Comparing Nutrients in 1 kilogram Cooked Regular Long-grain White Rice with Salt VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	45% 1300kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	52.5% 8.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	505% 657g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	63% 24g	38g per day for Men 19-50 years
Protein	48% 27g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	989% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	478% 76.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	137% 6.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	137% 1.78mg	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	7.5% 30μg	695% 2780μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	10% 100mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	309% 2.78mg	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	25% 2mg	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	396% 9.1mg	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	233% 1630mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	255% 3820mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	163% 18mg	11mg per day for Men 19-50 years
Water	18.5% 684g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice with Salt VS Spaghetti, protein-fortified, dry, enriched (n x 6.25) per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Regular Long-grain White Rice with Salt versus 1 kg of Spaghetti, protein-fortified, dry, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 1 kg of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 59.4 times more Vitamin B1, 36.5 times more Vitamin B2, 19.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 92.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 1 kilogram of Cooked Regular Long-grain White Rice with Salt has 47.8 times more Sodium than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 1 kg of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 3.9 times more Calcium, 4 times more Copper, 20.8 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 3.8 times more Phosphorus, 5.7 times more Potassium and 3.7 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 2.9 times more Energy, 8 times more Fat, 7.2 times more Omega 3, 14.4 times more Omega 6, 2.3 times more Carbohydrate, 6 times more Fiber and 8.1 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• 1 kilogram of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3, Omega 6 and Fiber