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

Weight per 300 calories

• Dry Pasta: 81g
• Cooked Regular Long-grain White Rice: 231g

Dry Pasta has 2.9 times more energy per 100g than Cooked Regular Long-grain White Rice. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Dry Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	50% 65g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	0.16% 0.12g	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	0.12% 0.089g	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	% 0.097g	NA	g per day for Men 19-50 years
Sucrose	% 0.39g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.6g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	19% 10.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	16.5% 0.21mg	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	3.64% 14.6μg	1.73% 6.92μg	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	0.59% 0.089mg	0.62% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	17.7% 0.16mg	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	13% 1.05mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	47.4% 1.1mg	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	22% 153mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	0.15% 2.3mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.22% 8g	4.27% 158g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dry Pasta have 1.6 times more Vitamin B1 and 1.5 times more Vitamin B3 than Cooked Regular Long-grain White Rice.
• While 300 kcal of Cooked Regular Long-grain White Rice contain 2.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dry Unenriched Pasta.
• 300 calories of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Dry Pasta have 1.5 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 3 times more Selenium than Cooked Regular Long-grain White Rice.
• While 300 kcal of Cooked Regular Long-grain White Rice contain 1.5 times more Manganese than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked Regular Long-grain White Rice contain similar levels of Zinc per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Pasta have 2.8 times more Fiber and 1.7 times more Protein than Cooked Regular Long-grain White Rice.
• Both Dry Pasta and Cooked Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.