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

Weight per 300 calories

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

Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.3 times more energy per 100g than Cooked Regular Long-grain White Rice with Salt. It has above average energy density when compared to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.55mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	16.5% 0.21mg	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	37.5% 150μg	1.73% 6.92μg	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	0.62% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 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.
• While Cooked Regular Long-grain White Rice with Salt contains 1.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 4 times more Fiber and 2.6 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Cooked Regular Long-grain White Rice with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.