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

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Raw Medium-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	56.3% 1633kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	277% 360g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	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	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	53.5% 30g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	NA	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	16.7% 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	122% 6.08mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	17% 0.22mg	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	10.2% 41μg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	37.8% 159mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	63.5% 1.46mg	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	70% 490mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	218% 120μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	7.6% 282g	3700g per day for Men 19-50 years

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

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

• 1 pound of Raw Medium-grain White Rice has 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 12 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Pasta.
• 1 pound of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Medium-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Raw Medium-grain White Rice has 1.6 times more Iron, 1.9 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Cooked Pasta.
• Both Raw Medium-grain White Rice and Cooked Pasta contain similar levels of Copper per one pound.
• 1 pound of Cooked Pasta lack sufficient amounts of Potassium
• Both Raw Medium-grain White Rice as well as Cooked Pasta lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Medium-grain White Rice has 2.3 times more Energy and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Raw Medium-grain White Rice and Cooked Pasta offer comparable quantities of Protein per one pound.
• Both Raw Medium-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.