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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Dry 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	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 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	10% 0.12mg	6.4% 0.077mg	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	9.6% 1.54mg	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	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	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 Regular Long-grain White Rice	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	9.6% 0.77mg	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	0.26% 3.85mg	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

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

• Dry Unenriched Pasta has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 2.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Cooked 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 Dry Pasta vs Cooked Regular Long-grain White Rice:

• Dry Unenriched Pasta has 1.5 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 3 times more Selenium than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 1.5 times more Manganese and 19.7 times more Water than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Cooked Regular Long-grain White Rice have similar amounts of Zinc per 500 kcal.
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Unenriched Pasta has 2.8 times more Fiber and 1.7 times more Protein than Cooked Regular Long-grain White Rice.
• Both Dry Unenriched Pasta and Cooked Regular Long-grain White Rice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.