Comparing Nutrients in 1 pound Cooked Pasta VS Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Pasta	Rice	Recommended Dietary Allowance
Energy	24.7% 717kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	279% 363g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	0.75% 0.54g	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	0.19% 0.14g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	47% 26.3g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	9.07% 36.3μg	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	1.8% 0.27mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Rice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	28.3% 2.27mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	215% 4.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	647% 291μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.6% 263mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	7.6% 282g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Pasta vs Rice:

• Raw Regular Long-grain White Rice contains 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B9 per 1 lb.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked Pasta vs Rice:

• Cooked Pasta has 1.7 times more Selenium and 5.3 times more Water than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Cooked Pasta.

Comparison of macro-nutrients per 1 pound:

• Cooked Pasta has 2 times more Omega 6 and 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.3 times more Energy, 1.3 times more Omega 3 and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Protein per 1 lb.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.