Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	45% 1300kcal	54% 1570kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	221% 287g	235% 306g	130g per day for Men 19-50 years
Sugars	NA	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	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	42% 23.6g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	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	12.3% 0.16mg	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	79.4% 3.97mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	5% 20μg	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	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	19% 80mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	47% 330mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18.5% 685g	16.8% 621g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Cooked Pasta with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• 1 kilogram of Cooked Short-grain White Rice has 3.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Pasta with Salt.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt provide similar amounts of Vitamin B3 per one kilogram.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• 1 kg of Cooked Pasta with Salt contains 1.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, more Sodium and 1.3 times more Zinc than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Pasta with Salt contains 2.5 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.