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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	25.7% 744kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	24% 9.07g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	71.8% 40g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	32.4% 0.42mg	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	93% 372μg	3.4% 13.6μg	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	1.2% 0.18mg	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

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	34.8% 0.31mg	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	41% 3.27mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	93% 2.14mg	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	32.4% 227mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.32% 271g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Cooked Regular Long-grain White Rice with Salt:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 14.9 times more Vitamin B1, 12.4 times more Vitamin B2, 4.6 times more Vitamin B3 and 27.3 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While Cooked Regular Long-grain White Rice with Salt contains 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.2 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium and 3.4 times more Selenium than Cooked Regular Long-grain White Rice with Salt.
• While Cooked Regular Long-grain White Rice with Salt contains 76.4 times more Sodium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Cooked Regular Long-grain White Rice with Salt have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.3 times more Energy, 5 times more Fiber and 3.3 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Cooked Regular Long-grain White Rice with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.