Comparing Nutrients in 500 calories Cooked Regular Long-grain White Rice with Salt VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 500 calories

• Cooked Regular Long-grain White Rice with Salt: 385g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 305g

Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.3 times more energy per unit of mass than Cooked Regular Long-grain White Rice with Salt, which is above average in comparison to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Regular Long-grain White Rice with Salt or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.54% 0.26g	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	72.4% 94g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.05% 1.54g	16% 6.1g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	15% 0.2mg	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	2.9% 11.5μg	62.5% 250μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	28.5% 0.26mg	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	9.6% 0.77mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	55.3% 1.27mg	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	21.8% 152mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	3.77% 128mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	1% 15.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	7.1% 263g	4.92% 182g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice With Salt VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Regular Long-grain White Rice with Salt or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 500 calories of Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 calories of Cooked Regular Long-grain White Rice with Salt have 1.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 11.8 times more Vitamin B1, 9.8 times more Vitamin B2, 3.6 times more Vitamin B3 and 21.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 500 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Regular Long-grain White Rice with Salt vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 calories of Cooked Regular Long-grain White Rice with Salt have 1.4 times more Manganese, 96.4 times more Sodium and 1.2 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.9 times more Iron, 2 times more Magnesium and 2.7 times more Selenium than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 4 times more Fiber and 2.6 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Regular Long-grain White Rice with Salt and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.