Comparing Nutrients in 300 calories Dry Rice Noodles VS Cooked Rice Noodles

Weight per 300 calories

• Dry Rice Noodles: 82.4g
• Cooked Rice Noodles: 278g

Dry Rice Noodles have 3.4 times more energy per 100g than Cooked Rice Noodles. It has high energy density when compared to other foods. Cooked Rice Noodles having average energy density.

Which food has more nutrients per 300 calories - Dry Rice Noodles or Cooked Rice Noodles?

Macros Ratio

	Protein	Fat	Carbs
Dry Rice Noodles	7%	1%	92%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.46g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	0.11% 0.083g	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	3.47% 1.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	8.88% 4.97g	56g per day for Men 19-50 years

Vitamins

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.08% 0.014mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.14% 0.18mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	0.61% 0.031mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	1.3% 0.017mg	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	0.62% 2.47μg	0.69% 2.78μg	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	0.6% 0.091mg	0.56% 0.083mg	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

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	11.7% 0.11mg	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	7.2% 0.58mg	4.86% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.35% 9.9mg	2% 8.33mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	13.8% 0.32mg	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	18% 126mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	0.73% 24.7mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	3.5% 52.8mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.27% 9.8g	5.54% 205g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Rice Noodles vs Cooked Rice Noodles:

• Cooked Rice Noodles contain 2 times more Vitamin B1 than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry Rice Noodles vs Cooked Rice Noodles:

• Dry Rice Noodles have 1.5 times more Iron, 1.3 times more Manganese, 2.3 times more Phosphorus and 2.8 times more Sodium than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 1.6 times more Copper and 20.9 times more Water than Dry Rice Noodles.
• Both Dry Rice Noodles and Cooked Rice Noodles have similar amounts of Selenium and Zinc per 300 kcal.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Calcium, Magnesium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Rice Noodles contain 2.1 times more Fiber than Dry Rice Noodles.
• Both Dry Rice Noodles and Cooked Rice Noodles have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.