Comparing Nutrients in 5 ounces Cooked Pasta with Salt VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Pasta with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	7.67% 223kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	30.7% 40g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	0.098% 0.071g	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	0.059% 0.043g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	10% 0.13mg	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	2.5% 9.92μg	1.06% 4.25μg	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	0.57% 0.085mg	0.38% 0.057mg	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 Pasta with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	11% 0.098mg	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	8.86% 0.71mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	29% 0.67mg	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	11.7% 82.2mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Cooked Regular Long-grain White Rice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Pasta with Salt versus 5 oz of Cooked Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Pasta with Salt vs Cooked Regular Long-grain White Rice with Salt:

• 5 oz of Cooked Regular Long-grain White Rice with Salt contain 3.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Cooked Regular Long-grain White Rice with Salt provide similar amounts of Vitamin B3 per five ounces.
• Both Cooked Pasta with Salt as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Pasta with Salt vs Cooked Regular Long-grain White Rice with Salt:

• 5 ounces of Cooked Pasta with Salt have 1.4 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 3.5 times more Selenium than Cooked Regular Long-grain White Rice with Salt.
• While 5 oz of Cooked Regular Long-grain White Rice with Salt contain 1.5 times more Manganese and 2.9 times more Sodium than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Cooked Regular Long-grain White Rice with Salt contain similar levels of Zinc per five ounces.
• Both Cooked Pasta with Salt as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Pasta with Salt have 1.2 times more Energy, 4.5 times more Fiber and 2.2 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Pasta with Salt and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Cooked Pasta with Salt as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.