Comparing Nutrients in 300 calories Dry Pasta VS Raw Medium-grain White Rice

Weight per 300 calories

• Dry Pasta: 81g
• Raw Medium-grain White Rice: 83.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dry Pasta or Raw Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Dry Pasta	Raw Medium-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	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.63% 0.11g	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	51% 66g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	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	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	NA	38g per day for Men 19-50 years
Protein	19% 10.5g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Raw Medium-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	6.06% 0.073mg	4.86% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	9.3% 0.12mg	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	1.88% 7.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.75% 7.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	10% 0.092mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	6.94% 29mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	40% 0.92mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	2.1% 71.7mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.29% 10.7g	3700g per day for Men 19-50 years

Dry Pasta VS Raw Medium-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Pasta or Raw Medium-grain White Rice?

Lets compare vitamin content per 300 calories of Dry Pasta vs Raw Medium-grain White Rice:

• 300 calories of Dry Pasta have 1.2 times more Vitamin B1 than Raw Medium-grain White Rice.
• While 300 kcal of Raw Medium-grain White Rice contain 3.2 times more Vitamin B5 than Dry Unenriched Pasta.
• Both Dry Pasta and Raw Medium-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Raw Medium-grain White Rice have insufficient amounts of Vitamin B1
• Both Dry Unenriched Pasta as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Pasta vs Raw Medium-grain White Rice:

• 300 calories of Dry Pasta have 2.5 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium and 1.7 times more Phosphorus than Raw Medium-grain White Rice.
• Both Dry Pasta and Raw Medium-grain White Rice contain similar levels of Manganese and Zinc per 300 calories.
• Both Dry Unenriched Pasta as well as Raw Medium-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 1.9 times more Protein than Raw Medium-grain White Rice.
• Both Dry Pasta and Raw Medium-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Dry Unenriched Pasta as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.