Comparing Nutrients in 1 kilogram Rice VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Rice	Dry Pasta	Recommended Dietary Allowance
Energy	126% 3650kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	615% 800g	574% 747g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	34.2% 13g	84.2% 32g	38g per day for Men 19-50 years
Protein	127% 71.3g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Rice	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	58.3% 0.7mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	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	7.33% 1.1mg	7.33% 1.1mg	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

	Rice	Dry Pasta	Recommended Dietary Allowance
Calcium	28% 280mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	100% 8mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	399% 9.17mg	2.3mg per day for Men 19-50 years
Molybdenum	1427% 642μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1150mg	270% 1890mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	1149% 632μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.14% 116g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dry Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice 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 Rice vs Dry Pasta:

• 1 kilogram of Rice has 2.3 times more Vitamin B5 than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 1.3 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• Both Raw Regular Long-grain White Rice 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 Rice vs Dry Pasta:

• 1 kilogram of Rice has 1.3 times more Calcium than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 1.3 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 1.3 times more Zinc than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Unenriched Pasta contains 3.7 times more Omega 6, 22.3 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Rice provide inadequate amounts of Omega 6
• Both Raw Regular Long-grain White Rice as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in one kilogram.