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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	45% 1300kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	5.5% 1.76g	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	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	237% 309g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	7.72% 5.6g	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	0.41% 0.3g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	10.5% 4g	47.4% 18g	38g per day for Men 19-50 years
Protein	48% 27g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Cooked Pasta	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	37.7% 0.49mg	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	17.5% 70μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	10% 100mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	111% 1mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	140% 3.22mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18.5% 684g	16.8% 621g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Regular Long-grain White Rice has 3.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Pasta.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta provide similar amounts of Vitamin B3 per one kilogram.
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Cooked Regular Long-grain White Rice has 1.5 times more Manganese than Cooked Pasta.
• While 1 kg of Cooked Pasta contains 1.4 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 3.5 times more Selenium than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta contain similar levels of Zinc per one kilogram.
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta lack sufficient amounts of Calcium and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Pasta contains 4.5 times more Fiber and 2.2 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.