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

Weight per 300 calories

• Cooked Pasta: 190g
• Dry parboiled Long-grain White Rice: 80.2g

Dry parboiled Long-grain White Rice has 2.4 times more energy per unit of mass than Cooked Pasta, which is high in comparison to other foods. Cooked Pasta having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Pasta	Dry 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	0.85% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.44% 0.24g	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	50% 65g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0.37% 0.26g	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	0.022% 0.016g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.17g	g per day for Men 19-50 years
Fiber	9% 3.4g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	19.7% 11g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Dry 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	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	28% 0.36mg	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	1.6% 6.4μg	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	0.067% 0.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	25.3% 0.23mg	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	7.4% 0.59mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	5.16% 21.7mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	36% 0.83mg	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	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.21% 7.9g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Dry parboiled Long-grain White Rice contain 4.7 times more Vitamin B1, 5.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.9 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 Dry 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 Dry parboiled Long-grain White Rice:

• 300 calories of Cooked Pasta have 1.6 times more Iron, 1.6 times more Magnesium and 3.1 times more Selenium than Dry parboiled Long-grain White Rice.
• While 300 kcal of Dry parboiled Long-grain White Rice contain 1.4 times more Manganese than Cooked Pasta.
• Both Cooked Pasta and Dry parboiled Long-grain White Rice contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• 300 calories of Dry parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Pasta as well as Dry 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 2.4 times more Fiber and 1.8 times more Protein than Dry parboiled Long-grain White Rice.
• Both Cooked Pasta and Dry parboiled Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Dry parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Pasta as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.