Comparing Nutrients in 500 calories Cooked enriched Regular Long-grain White Rice with Salt VS Dry Pasta

Weight per 500 calories

• Cooked enriched Regular Long-grain White Rice with Salt: 385g
• Dry Pasta: 135g

Dry Unenriched Pasta has 2.9 times more energy per unit of mass than Cooked enriched Regular Long-grain White Rice with Salt, which is high in comparison to other foods. Cooked enriched Regular Long-grain White Rice with Salt having average energy density.

Which food has more nutrients per 500 calories - Cooked enriched Regular Long-grain White Rice with Salt or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.02% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	83.3% 108g	77.4% 101g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	4.05% 1.54g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	6.22% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	55.8% 223μg	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	1.03% 0.15mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	57.7% 4.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	23.6% 165mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked enriched Regular Long-grain White Rice with Salt vs Dry Pasta:

• Cooked enriched Regular Long-grain White Rice with Salt has 5.2 times more Vitamin B1, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.2 times more Vitamin B9 than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 1.6 times more Vitamin B2 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked enriched Regular Long-grain White Rice with Salt vs Dry Pasta:

• Cooked enriched Regular Long-grain White Rice with Salt has 2.6 times more Iron, 1.5 times more Manganese, 181.7 times more Sodium and 19.7 times more Water than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 3 times more Selenium than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Dry Unenriched Pasta have similar amounts of Zinc per 500 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Dry Unenriched Pasta have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Unenriched Pasta contains 2.8 times more Fiber and 1.7 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Dry Unenriched Pasta have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Dry Unenriched Pasta have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.