Comparing Nutrients in 5 ounces Cooked Pasta VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	7.72% 224kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	88% 115g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.3g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	49.3% 0.64mg	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	2.83% 11.3μg	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	0.57% 0.085mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	44.7% 0.4mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	63.8% 1.47mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Dry parboiled Long-grain White Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Pasta vs Dry parboiled Long-grain White Rice:

• 5 oz of Dry parboiled Long-grain White Rice contain 11.2 times more Vitamin B1, 2.5 times more Vitamin B2, 12.6 times more Vitamin B3, 6 times more Vitamin B5 and 9.2 times more Vitamin B6 than Cooked Pasta.
• 5 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Pasta vs Dry parboiled Long-grain White Rice:

• 5 ounces of Cooked Pasta have 1.3 times more Selenium than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 10.1 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 2.6 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Cooked Pasta.
• 5 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry parboiled Long-grain White Rice contain 2.4 times more Energy, 2.6 times more Carbohydrate and 1.3 times more Protein than Cooked Pasta.
• Both Cooked Pasta and Dry parboiled Long-grain White Rice offer comparable quantities of Fiber per five ounces.
• Both Cooked Pasta as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.