Comparing Nutrients in 1 pound Dry Pasta VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Dry Pasta	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	58% 1683kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	277% 360g	130g per day for Men 19-50 years
Sugars	16.7% 12g	NA	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	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.18g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	NA	38g per day for Men 19-50 years
Protein	106% 59g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Raw Medium-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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	50.6% 0.66mg	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	10.2% 41μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	9.53% 95mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	55.4% 0.5mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	217% 5mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.6% 58.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Raw Medium-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Pasta versus 1 lb of Raw Medium-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 Raw Medium-grain White Rice:

• 1 pound of Dry Pasta has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Medium-grain White Rice.
• While 1 lb of Raw Medium-grain White Rice contains 3.1 times more Vitamin B5 than Dry Unenriched Pasta.
• Both Dry Pasta and Raw Medium-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Dry Unenriched Pasta as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Pasta vs Raw Medium-grain White Rice:

• 1 pound of Dry Pasta has 2.3 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium and 1.2 times more Zinc than Raw Medium-grain White Rice.
• Both Dry Pasta and Raw Medium-grain White Rice contain similar levels of Manganese per one pound.
• 1 pound of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Pasta has 4.2 times more Omega 6 and 2 times more Protein than Raw Medium-grain White Rice.
• Both Dry Pasta and Raw Medium-grain White Rice offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Raw Medium-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 in one pound.