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

Weight per 500 calories

• Cooked Regular Long-grain White Rice: 385g
• Cooked Pasta: 317g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Cooked Regular 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	1.1% 1.08g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	83.3% 108g	75% 98g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	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	NA	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	NA	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	4.05% 1.54g	15% 5.7g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Cooked Pasta	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	5.27% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.87% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	2.9% 11.5μg	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	1.03% 0.15mg	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 Regular Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	9.6% 0.77mg	19.8% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	23.6% 165mg	26.2% 184mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.85mg	0.21% 3.16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	7.1% 263g	5.3% 197g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Regular Long-grain White Rice have 4.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Pasta.
• 500 calories of Cooked Pasta have insufficient amounts of Vitamin B5
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cooked Regular Long-grain White Rice have 1.8 times more Manganese than Cooked Pasta.
• While 500 kcal of Cooked Pasta contain 2.1 times more Iron and 2.9 times more Selenium than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta contain similar levels of Copper, Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron
• Both Cooked Regular 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 3.7 times more Fiber and 1.8 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.