Comparing Nutrients in 500 calories Dry Pasta VS Cooked enriched Regular Long-grain White Rice with Salt

Weight per 500 calories

• Dry Pasta: 135g
• Cooked enriched Regular Long-grain White Rice with Salt: 385g

Dry Pasta has 2.9 times more energy per 100g than Cooked enriched Regular Long-grain White Rice with Salt. It has high energy density when compared to other foods. Cooked enriched Regular Long-grain White Rice with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Dry Pasta	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	77.4% 101g	83.3% 108g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	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	0.2% 0.15g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked enriched 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	10% 0.12mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.22% 0.081mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	6.06% 24.3μg	55.8% 223μg	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	1.03% 0.15mg	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 enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	22% 1.75mg	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	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	36.4% 255mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	7.1% 263g	3700g per day for Men 19-50 years

Dry Pasta VS Cooked Enriched Regular Long-grain White Rice With Salt Nutrients Per 500 Kcal

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

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

• 500 kcal of Cooked enriched Regular Long-grain White Rice with Salt contain 5.2 times more Vitamin B1, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.2 times more Vitamin B9 than Dry Unenriched Pasta.
• 500 calories of Dry Pasta have insufficient amounts of Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Dry Pasta have 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus and 3 times more Selenium than Cooked enriched Regular Long-grain White Rice with Salt.
• While 500 kcal of Cooked enriched Regular Long-grain White Rice with Salt contain 2.6 times more Iron, 1.5 times more Manganese and 181.7 times more Sodium than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked enriched Regular Long-grain White Rice with Salt contain similar levels of Zinc per 500 calories.
• Both Dry Unenriched Pasta as well as Cooked enriched Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Pasta have 2.8 times more Fiber and 1.7 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Dry Pasta and Cooked enriched Regular Long-grain White Rice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Dry Unenriched Pasta as well as Cooked enriched Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.