Comparing Nutrients in 500 calories Cooked Pasta VS Rice

Weight per 500 calories

• Cooked Pasta: 317g
• Rice: 137g

Raw Regular Long-grain White Rice has 2.3 times more energy per unit of mass than Cooked Pasta, which is high in comparison to other foods. Cooked Pasta having above average energy density.

Which food has more nutrients per 500 calories - Cooked Pasta or Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Pasta	Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	84.2% 110g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	0.23% 0.16g	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	0.13% 0.095g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	17.4% 9.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.27% 0.063mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.87% 0.063mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.54% 22μg	2.74% 11μg	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	1.27% 0.19mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Rice	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.84% 38.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	33.5% 0.3mg	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	19.8% 1.6mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	195% 88μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26.2% 184mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	4.63% 158mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.16mg	0.46% 6.85mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	5.3% 197g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Pasta vs Rice:

• Cooked Pasta has 2 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Pasta vs Rice:

• Cooked Pasta has 1.4 times more Iron, 1.7 times more Magnesium, 4 times more Selenium and 12.4 times more Water than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 1.5 times more Manganese than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Pasta has 4.7 times more Omega 6, 3.2 times more Fiber and 1.9 times more Protein than Raw Regular Long-grain White Rice.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.