Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	51% whole wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Energy	56.6% 1642kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	280% 364g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	121% 46g	19% 7.26g	38g per day for Men 19-50 years
Protein	109% 61.3g	48% 27g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	5.23% 0.068mg	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	67% 268μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.14% 0.77mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	12.2% 122mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	39.3% 0.35mg	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	189% 15mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	98% 2.26mg	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	186% 1302mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Dry Rice Noodles per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% whole wheat Pasta versus 1 lb of Dry Rice Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of 51% whole wheat Pasta vs Dry Rice Noodles:

• 1 pound of 51% whole wheat Pasta has 12 times more Vitamin B1, 11.4 times more Vitamin B2, 36 times more Vitamin B3, 15.7 times more Vitamin B5, 18.7 times more Vitamin B6 and 19.7 times more Vitamin B9 than Dry Rice Noodles.
• 1 pound of Dry Rice Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dry Rice Noodles have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Dry Rice Noodles:

• 1 pound of 51% whole wheat Pasta has 1.5 times more Calcium, 5.5 times more Copper, 4.8 times more Iron, 8.7 times more Magnesium, 4.5 times more Manganese, 1.9 times more Phosphorus, 12.2 times more Potassium, 4.6 times more Selenium and 3.2 times more Zinc than Dry Rice Noodles.
• While 1 lb of Dry Rice Noodles contains 16.5 times more Sodium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 pound of Dry Rice Noodles lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% whole wheat Pasta has 4.8 times more Fat, 2.4 times more Omega 3, 7 times more Omega 6, 21.7 times more Sugars, 6.3 times more Fiber and 2.3 times more Protein than Dry Rice Noodles.
• Both 51% whole wheat Pasta and Dry Rice Noodles offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Dry Rice Noodles provide inadequate amounts of Omega 3 and Omega 6