Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS Dry Rice Noodles

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Dry Rice Noodles: 137g

Dry Rice Noodles have 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Dry Rice Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	84.7% 110g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	0.23% 0.16g	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	0.3% 0.22g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	14.6% 8.17g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	1.8% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	1.6% 0.021mg	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	15.7% 63μg	1.03% 4.12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	12% 0.11mg	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	65% 5.2mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	3.92% 16.5mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	29.7% 0.68mg	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	49.4% 346mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	1.2% 41.2mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	37.7% 20.7μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	9.24% 1mg	11mg per day for Men 19-50 years
Water	5.16% 191g	0.44% 16.4g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Dry Rice Noodles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Dry Rice Noodles?

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta vs Dry Rice Noodles:

• 500 calories of Cooked 51% Whole Wheat Pasta have 11.6 times more Vitamin B1, 13.9 times more Vitamin B2, 29.9 times more Vitamin B3, 10.3 times more Vitamin B5, 14.8 times more Vitamin B6 and 15.3 times more Vitamin B9 than Dry Rice Noodles.
• 500 calories of Dry Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry Rice Noodles have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta vs Dry Rice Noodles:

• 500 calories of Cooked 51% Whole Wheat Pasta have 5.8 times more Copper, 5.4 times more Iron, 8.6 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Selenium and 3.5 times more Zinc than Dry Rice Noodles.
• While 500 kcal of Dry Rice Noodles contain 13.3 times more Sodium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 500 calories of Dry Rice Noodles lack sufficient amounts of Magnesium and Zinc
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry Rice Noodles lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked 51% Whole Wheat Pasta have 10.1 times more Omega 6, 6.6 times more Fiber and 2.2 times more Protein than Dry Rice Noodles.
• Both Cooked 51% Whole Wheat Pasta and Dry Rice Noodles offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dry Rice Noodles provide inadequate amounts of Omega 6 and Fiber
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dry Rice Noodles provide inadequate amounts of Omega 3 in 500 calories.