Comparing Nutrients in 300 calories Cooked Regular Long-grain White Rice with Salt VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 300 calories

• Cooked Regular Long-grain White Rice with Salt: 231g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 183g

Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.3 times more energy per unit of mass than Cooked Regular Long-grain White Rice with Salt, which is above average in comparison to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice with Salt or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	43.5% 56.5g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	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	2.43% 0.92g	9.63% 3.66g	38g per day for Men 19-50 years
Protein	11% 6.2g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.85% 0.046mg	45.4% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	9% 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	1.73% 6.92μg	37.5% 150μg	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	0.62% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	17% 0.15mg	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	5.77% 0.46mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	33% 0.76mg	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	14% 99mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	0.61% 9.15mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.27% 158g	2.95% 109g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice With Salt VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice with Salt or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 300 calories of Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 300 calories of Cooked Regular Long-grain White Rice with Salt have 1.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 11.8 times more Vitamin B1, 9.8 times more Vitamin B2, 3.6 times more Vitamin B3 and 21.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 300 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 300 calories of Cooked Regular Long-grain White Rice with Salt have 1.4 times more Manganese, 96.4 times more Sodium and 1.2 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.9 times more Iron, 2 times more Magnesium and 2.7 times more Selenium than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 4 times more Fiber and 2.6 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.