Comparing Nutrients in 1 pound Rice VS Cooked Pasta

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

	Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	12.7% 127mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	50.4% 0.45mg	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	45.4% 3.63mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	63.5% 1.46mg	2.3mg per day for Men 19-50 years
Molybdenum	647% 291μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 522mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Cooked Pasta per 1 lb

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

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

• 1 pound of Rice has 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.
• 1 pound of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Rice vs Cooked Pasta:

• 1 pound of Rice has 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.
• While 1 lb of Cooked Pasta contains 1.7 times more Selenium than Raw Regular Long-grain White Rice.
• 1 pound of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice has 2.3 times more Energy, 2.6 times more Carbohydrate and 1.2 times more Protein than Cooked Pasta.
• While 1 lb of Cooked Pasta contains 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.