Comparing Nutrients in 1 pound Cooked Short-grain White Rice VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	20.3% 590kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	19% 10.7g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	22.3% 0.29mg	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	93% 372μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	42.3% 0.38mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	82.2% 1.9mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	208% 114μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	8.4% 311g	7.32% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Short-grain White Rice versus 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 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 Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 1 pound of Cooked Short-grain White Rice has 1.4 times more Vitamin B5 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 14.9 times more Vitamin B1, 10.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 41 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Short-grain White Rice vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 3.6 times more Iron, 3.8 times more Magnesium and 1.5 times more Phosphorus than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper, Manganese and Zinc 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 Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contains 1.3 times more Energy and 3.8 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Carbohydrate per one pound.
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in one pound.