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

Weight per 500 calories

• Cooked parboiled Long-grain White Rice: 407g
• Cooked Pasta: 317g

Cooked Pasta has 1.3 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is above average in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked parboiled Long-grain White Rice or Cooked Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	75% 98g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	2.44% 1.77g	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	0.11% 0.081g	0.13% 0.095g	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	% 0.041g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 0.28g	g per day for Men 19-50 years
Fiber	9.63% 3.66g	15% 5.7g	38g per day for Men 19-50 years
Protein	21% 12g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	5.27% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	4.87% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	12% 0.16mg	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	3.05% 12μg	5.54% 22μg	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	0.27% 0.041mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	35% 0.32mg	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	12% 0.98mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	44.3% 1mg	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	32% 224mg	26.2% 184mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	0.21% 3.16mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	7.73% 286g	5.3% 197g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Cooked Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked parboiled Long-grain White Rice or Cooked Pasta?

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

• 500 calories of Cooked parboiled Long-grain White Rice have 4.8 times more Vitamin B1, 7.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 4.1 times more Vitamin B6 than Cooked Pasta.
• 500 calories of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Cooked parboiled Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked parboiled Long-grain White Rice vs Cooked Pasta:

• 500 calories of Cooked parboiled Long-grain White Rice have 1.4 times more Manganese and 1.2 times more Phosphorus than Cooked Pasta.
• While 500 kcal of Cooked Pasta contain 1.6 times more Iron, 1.6 times more Magnesium and 2.2 times more Selenium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Pasta contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked parboiled Long-grain White Rice as well as Cooked Pasta lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Pasta contain 1.6 times more Fiber and 1.6 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.