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

Weight per 500 calories

• Dry Pasta: 135g
• Cooked parboiled Long-grain White Rice: 407g

Dry Pasta has 3 times more energy per 100g than Cooked parboiled Long-grain White Rice. It has high energy density when compared to other foods. Cooked parboiled Long-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	81.5% 106g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	0.62% 0.45g	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	0.2% 0.15g	0.11% 0.081g	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	% 0.16g	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.33g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	9.63% 3.66g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.22% 0.081mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	48.8% 0.63mg	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	6.06% 24.3μg	3.05% 12μg	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	0.99% 0.15mg	0.27% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	7.72% 77.2mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	31.6% 0.28mg	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	22% 1.75mg	12% 0.98mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	62.6% 1.44mg	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	36.4% 255mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	68.7% 38μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	7.73% 286g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Cooked parboiled Long-grain White Rice contain 2.5 times more Vitamin B1, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.3 times more Vitamin B6 than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Dry Pasta have 1.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 2.3 times more Selenium and 1.3 times more Zinc than Cooked parboiled Long-grain White Rice.
• Both Dry Pasta and Cooked parboiled Long-grain White Rice contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Pasta have 1.5 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Dry Pasta and Cooked parboiled Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.