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

Weight per 300 calories

• Cooked Short-grain White Rice: 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 Short-grain White Rice, which is above average in comparison to other foods. Cooked Short-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Short-grain White Rice	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	0.45% 0.44g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	51% 66.3g	43.5% 56.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.63% 3.66g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	NA	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	2.84% 0.037mg	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	18.3% 0.92mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	1.15% 4.6μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	4.4% 18.5mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	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	11% 76mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	NA	84% 46μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.61% 9.15mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	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 Short-grain White Rice VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Short-grain White Rice have 1.8 times more Vitamin B5 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, 8 times more Vitamin B2, 3.6 times more Vitamin B3 and 32.5 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.9 times more Iron and 3 times more Magnesium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper, Manganese, Phosphorus and Zinc per 300 calories.
• 300 calories of Cooked Short-grain White Rice lack sufficient amounts of Iron and Magnesium
• Both Cooked Short-grain White Rice 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 3 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.