Comparing Nutrients in 1 pound Cooked Short-grain White Rice VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	100% 130g	107% 139g	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	19% 10.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	2.27% 9.07μg	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

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	11.3% 0.91mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	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	21.4% 150mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	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% 0mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.4% 311g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Cooked Pasta with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• 1 pound of Cooked Short-grain White Rice has 3.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Pasta with Salt.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt provide similar amounts of Vitamin B3 per one pound.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• 1 lb of Cooked Pasta with Salt contains 1.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, more Sodium and 1.3 times more Zinc than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt contain similar levels of Manganese per one pound.
• 1 pound of Cooked Short-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Pasta with Salt contains 2.5 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.