Comparing Nutrients in 300 calories Cooked Pasta VS Cooked parboiled Long-grain White Rice

Weight per 300 calories

• Cooked Pasta: 190g
• Cooked parboiled Long-grain White Rice: 244g

Cooked Pasta has 1.3 times more energy per 100g than Cooked parboiled Long-grain White Rice. It has above average energy density when compared to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Pasta or Cooked parboiled Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cooked Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2.6% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	49% 63.5g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0.37% 0.27g	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	0.079% 0.057g	0.067% 0.049g	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	% 0.076g	% 0.024g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.2g	g per day for Men 19-50 years
Fiber	9% 3.4g	5.78% 2.2g	38g per day for Men 19-50 years
Protein	19.7% 11g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	29.3% 0.38mg	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	3.32% 13.3μg	1.83% 7.3μg	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	0.76% 0.11mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	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	12% 0.95mg	7.3% 0.59mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	37.5% 0.86mg	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	15.7% 110mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.33% 4.88mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.64% 172g	3700g per day for Men 19-50 years

Cooked Pasta VS Cooked Parboiled Long-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Pasta or Cooked parboiled Long-grain White Rice?

Lets compare vitamin content per 300 calories of Cooked Pasta vs Cooked parboiled Long-grain White Rice:

• 300 kcal of Cooked parboiled Long-grain White Rice contain 4.8 times more Vitamin B1, 7.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 4.1 times more Vitamin B6 than Cooked Pasta.
• 300 calories of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Cooked Pasta as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Pasta vs Cooked parboiled Long-grain White Rice:

• 300 calories of Cooked Pasta have 1.6 times more Iron, 1.6 times more Magnesium and 2.2 times more Selenium than Cooked parboiled Long-grain White Rice.
• While 300 kcal of Cooked parboiled Long-grain White Rice contain 1.4 times more Manganese than Cooked Pasta.
• Both Cooked Pasta and Cooked parboiled Long-grain White Rice contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• 300 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Pasta as well as Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Pasta have 1.6 times more Fiber and 1.6 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked Pasta and Cooked parboiled Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Pasta as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.