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

Weight per 500 calories

• Cooked Regular Long-grain White Rice with Salt: 385g
• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 134g

Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 2.9 times more energy per unit of mass than Cooked Regular Long-grain White Rice with Salt, which is high 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, dry, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, 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	3.07% 3g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	7.77% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	7.02% 1.2g	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	67.5% 87.8g	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	8.44% 3.2g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice with Salt	Spaghetti, protein-fortified, dry, 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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	18.3% 0.24mg	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	93% 372μg	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, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	41.3% 0.37mg	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	69.4% 5.55mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	53% 1.2mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	NA	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.33% 12.3g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice With Salt VS Spaghetti, Protein-fortified, Dry, 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, dry, 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, dry, enriched (n x 6.25):

• 500 calories of Cooked Regular Long-grain White Rice with Salt have 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 20.6 times more Vitamin B1, 12.7 times more Vitamin B2, 6.7 times more Vitamin B3 and 32.2 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, dry, 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, dry, enriched (n x 6.25):

• 500 calories of Cooked Regular Long-grain White Rice with Salt have 1.5 times more Manganese and 137.4 times more Sodium than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 1.4 times more Copper, 7.2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• 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, dry, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Regular Long-grain White Rice with Salt have 1.2 times more Carbohydrate than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.8 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, dry, enriched (n x 6.25) offer comparable quantities of Energy per 500 calories.
• Both Cooked Regular Long-grain White Rice with Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.