Comparing Nutrients in 1 pound Dry Rice Noodles VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Dry Rice Noodles	7%	1%	92%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Dry Rice Noodles	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	57% 1651kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	280% 364g	110% 143g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	19% 7.26g	55% 21g	38g per day for Men 19-50 years
Protein	48% 27g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Dry Rice Noodles	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	34% 0.44mg	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	3.4% 13.6μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Rice Noodles	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	100% 0.9mg	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	39.7% 3.18mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	204% 4.7mg	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	99% 694mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	1.46% 54g	7.44% 275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Rice Noodles vs Cooked 51% Whole Wheat Pasta:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 5.1 times more Vitamin B1, 6.1 times more Vitamin B2, 13.1 times more Vitamin B3, 4.5 times more Vitamin B5, 6.5 times more Vitamin B6 and 6.7 times more Vitamin B9 than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Dry Rice Noodles vs Cooked 51% Whole Wheat Pasta:

• Dry Rice Noodles have 1.5 times more Calcium, 1.4 times more Phosphorus and 30.3 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.6 times more Copper, 2.4 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 2.6 times more Potassium, 2.3 times more Selenium, 1.5 times more Zinc and 5.1 times more Water than Dry Rice Noodles.

Comparison of macro-nutrients per 1 pound:

• Dry Rice Noodles have 2.3 times more Energy and 2.5 times more Carbohydrate than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.7 times more Fat, 1.5 times more Omega 3, 4.4 times more Omega 6, 7.1 times more Sugars and 2.9 times more Fiber than Dry Rice Noodles.
• Both Dry Rice Noodles and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Protein per 1 lb.
• Both Dry Rice Noodles as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 1 lb.