Comparing Nutrients in 500 calories Cooked Short-grain White Rice VS Cooked Pasta with Salt

Weight per 500 calories

• Cooked Short-grain White Rice: 385g
• Cooked Pasta with Salt: 319g

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

Discover which food has more nutrients per 500 calories - Cooked Short-grain White Rice or Cooked Pasta with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	4.78% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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% 0.096g	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	% 0.29g	g per day for Men 19-50 years
Fiber	NA	15% 5.73g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	7.13% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	1.92% 7.7μg	5.57% 22.3μg	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	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	2.23% 22.3mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	35.4% 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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	13.6% 57.3mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	44.6% 1.03mg	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	18% 127mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	4.12% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	153% 84μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	7.12% 264g	5.35% 198g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice VS Cooked Pasta With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Short-grain White Rice or Cooked Pasta with Salt?

Lets compare vitamin content per 500 calories of Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• 500 calories of Cooked Short-grain White Rice have 4.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Pasta with Salt.
• 500 calories of Cooked Pasta with Salt have insufficient amounts of Vitamin B5
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• 500 calories of Cooked Short-grain White Rice have 1.3 times more Manganese than Cooked Pasta with Salt.
• While 500 kcal of Cooked Pasta with Salt contain 2.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and more Sodium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Cooked Short-grain White Rice lack sufficient amounts of Iron and Magnesium
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Pasta with Salt contain 2 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.