Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Cooked Rice Noodles

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Cooked Rice Noodles: 463g

51% whole wheat Pasta has 3.4 times more energy per 100g than Cooked Rice Noodles. It has high energy density when compared to other foods. Cooked Rice Noodles having average energy density.

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Cooked Rice Noodles?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	51% whole wheat Pasta	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	85.5% 111g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	0.19% 0.14g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	12% 4.63g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	14.8% 8.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	1.42% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	2.14% 0.028mg	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	20.4% 81.5μg	1.16% 4.63μg	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	1.57% 0.23mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	19.5% 0.18mg	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	57.5% 4.6mg	8.1% 0.65mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	23% 0.53mg	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	56.6% 396mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	0.54% 18.5mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	5.86% 88mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Cooked Rice Noodles:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 6.1 times more Vitamin B1, 14.4 times more Vitamin B2, 32.9 times more Vitamin B3, 21.7 times more Vitamin B5, 13.9 times more Vitamin B6 and 17.6 times more Vitamin B9 than Cooked Rice Noodles.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Rice Noodles have insufficient amounts of Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Cooked Rice Noodles:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.3 times more Copper, 7.1 times more Iron, 10.3 times more Magnesium, 5.9 times more Manganese, 4.3 times more Phosphorus, 27.3 times more Potassium, 4.6 times more Selenium and 2.9 times more Zinc than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 5.8 times more Sodium and 28 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Rice Noodles have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 4.6 times more Omega 3, 13.6 times more Omega 6, 3 times more Fiber and 2.3 times more Protein than Cooked Rice Noodles.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Cooked Rice Noodles have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Rice Noodles have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.