Comparing Nutrients in 500 calories Dry Pasta VS Raw Medium-grain White Rice

Weight per 500 calories

• Dry Pasta: 135g
• Raw Medium-grain White Rice: 139g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Dry Pasta or Raw Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Dry Pasta	Raw Medium-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	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.05% 0.18g	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	84.8% 110g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	31.4% 17.6g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Raw Medium-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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.22% 0.081mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	15.5% 0.2mg	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	3.13% 12.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	17% 0.15mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	66.4% 1.53mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.48% 18g	3700g per day for Men 19-50 years

Dry Pasta VS Raw Medium-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Pasta or Raw Medium-grain White Rice?

Lets compare vitamin content per 500 calories of Dry Pasta vs Raw Medium-grain White Rice:

• 500 calories of Dry Pasta have 1.2 times more Vitamin B1 than Raw Medium-grain White Rice.
• While 500 kcal of Raw Medium-grain White Rice contain 3.2 times more Vitamin B5 than Dry Unenriched Pasta.
• Both Dry Pasta and Raw Medium-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Raw Medium-grain White Rice have insufficient amounts of Vitamin B1
• Both Dry Unenriched Pasta as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Pasta vs Raw Medium-grain White Rice:

• 500 calories of Dry Pasta have 2.5 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium and 1.7 times more Phosphorus than Raw Medium-grain White Rice.
• Both Dry Pasta and Raw Medium-grain White Rice contain similar levels of Manganese and Zinc per 500 calories.
• Both Dry Unenriched Pasta as well as Raw Medium-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 1.9 times more Protein than Raw Medium-grain White Rice.
• Both Dry Pasta and Raw Medium-grain White Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Unenriched Pasta as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.