Comparing Nutrients in 1 pound Dry Pasta VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	58% 1683kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	91% 118g	130g per day for Men 19-50 years
Sugars	16.7% 12g	0.69% 0.5g	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	0.69% 0.5g	0.13% 0.091g	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	% 0.54g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 0.36g	g per day for Men 19-50 years
Fiber	38% 14.5g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	106% 59g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	54.4% 0.71mg	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	20.4% 81.6μg	3.4% 13.6μg	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	3.33% 0.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	35.3% 0.32mg	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	73.7% 5.9mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	70% 1.6mg	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	122% 857mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.2% 45g	8.63% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Cooked parboiled Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Pasta versus 1 lb of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Pasta vs Cooked parboiled Long-grain White Rice:

• 1 pound of Dry Pasta has 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B5 and 6 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While 1 lb of Cooked parboiled Long-grain White Rice contains 1.4 times more Vitamin B3 than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Dry Pasta vs Cooked parboiled Long-grain White Rice:

• 1 pound of Dry Pasta has 4.1 times more Copper, 5.4 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 3.8 times more Zinc than Cooked parboiled Long-grain White Rice.
• 1 pound of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Pasta has 3 times more Energy, 7.3 times more Omega 6, 2.9 times more Carbohydrate, 24.3 times more Sugars, 3.6 times more Fiber and 4.5 times more Protein than Cooked parboiled Long-grain White Rice.
• 1 pound of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in one pound.