Comparing Nutrients in 500 calories Cooked Pasta VS Cooked Regular Long-grain White Rice

Weight per 500 calories

• Cooked Pasta: 317g
• Cooked Regular Long-grain White Rice: 385g

Cooked Pasta has 1.2 times more energy per 100g than Cooked Regular Long-grain White Rice. It has above average energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Pasta or Cooked Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Cooked Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	83.3% 108g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	0.27% 0.19g	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	4.05% 1.54g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Cooked Regular Long-grain White 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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.87% 0.063mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	27.5% 0.36mg	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	5.54% 22μg	2.9% 11.5μg	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	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	29.5% 0.27mg	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	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	79% 1.8mg	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	26.2% 184mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.16mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	5.3% 197g	7.1% 263g	3700g per day for Men 19-50 years

Cooked Pasta VS Cooked Regular Long-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Pasta or Cooked Regular Long-grain White Rice?

Lets compare vitamin content per 500 calories of Cooked Pasta vs Cooked Regular Long-grain White Rice:

• 500 kcal of Cooked Regular Long-grain White Rice contain 4.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Pasta.
• 500 calories of Cooked Pasta have insufficient amounts of Vitamin B5
• Both Cooked Pasta as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Pasta vs Cooked Regular Long-grain White Rice:

• 500 calories of Cooked Pasta have 2.1 times more Iron, 1.2 times more Magnesium and 2.9 times more Selenium than Cooked Regular Long-grain White Rice.
• While 500 kcal of Cooked Regular Long-grain White Rice contain 1.8 times more Manganese than Cooked Pasta.
• Both Cooked Pasta and Cooked Regular Long-grain White Rice contain similar levels of Copper, Phosphorus and Zinc per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron
• Both Cooked Pasta as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Pasta have 3.7 times more Fiber and 1.8 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Pasta and Cooked Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Pasta as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.