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

Weight per 300 calories

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

Dry parboiled Long-grain White Rice has 2.4 times more energy per 100g than Cooked Pasta. It has high energy density when compared to other foods. Cooked Pasta having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Dry parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.83g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.37% 0.26g	1.47% 1.06g	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	0.022% 0.016g	0.079% 0.057g	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	% 0.088g	% 0.076g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.17g	g per day for Men 19-50 years
Fiber	3.8% 1.44g	9% 3.4g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	7.16% 0.093mg	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	1.6% 6.4μg	3.32% 13.3μg	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	0.16% 0.024mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.33% 13.3mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	21% 0.19mg	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	7.4% 0.59mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.16% 21.7mg	8.14% 34mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	26.6% 0.61mg	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	17.5% 123mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	2.46% 83.5mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	3.2% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dry parboiled Long-grain White Rice have 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 Dry parboiled Long-grain White Rice as well as Cooked Pasta 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 Dry parboiled Long-grain White Rice vs Cooked Pasta:

• 300 calories of Dry parboiled Long-grain White Rice have 1.4 times more Manganese than Cooked Pasta.
• While 300 kcal of Cooked Pasta contain 1.6 times more Iron, 1.6 times more Magnesium and 3.1 times more Selenium than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Cooked Pasta 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 Dry parboiled Long-grain White Rice as well as Cooked Pasta lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Pasta contain 2.4 times more Fiber and 1.8 times more Protein than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Cooked Pasta 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 Dry parboiled Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.