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

Weight per 500 calories

• Dry parboiled Long-grain White Rice: 134g
• Dry Pasta: 135g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Dry Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.38g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	2.02% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	77.4% 101g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	4.96% 3.6g	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	0.037% 0.027g	0.2% 0.15g	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	% 0.15g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.65g	g per day for Men 19-50 years
Fiber	6.33% 2.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	18% 10g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Dry 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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.14% 0.067mg	6.22% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.5% 0.6mg	14.7% 0.19mg	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	2.67% 10.7μg	6.06% 24.3μg	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% 0.04mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Dry Pasta	Recommended Dietary Allowance
Calcium	9.5% 95mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	43.3% 0.39mg	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	12.4% 0.99mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	53.7% 1.24mg	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	29.2% 205mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	6.84% 233mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.67mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.36% 13.3g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Dry parboiled Long-grain White Rice have 2.5 times more Vitamin B1, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Dry Pasta.
• Both Dry parboiled Long-grain White Rice as well as Dry Unenriched 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 Dry parboiled Long-grain White Rice vs Dry Pasta:

• 500 kcal of Dry Unenriched Pasta contain 1.8 times more Iron, 2 times more Magnesium, 3.2 times more Selenium and 1.4 times more Zinc than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Dry Pasta contain similar levels of Copper, Manganese and Phosphorus per 500 calories.
• 500 calories of Dry parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• Both Dry parboiled Long-grain White Rice as well as Dry Unenriched Pasta lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Dry Unenriched Pasta contain 1.8 times more Fiber and 1.8 times more Protein than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dry parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Dry parboiled Long-grain White Rice as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.