Comparing Nutrients in 5 ounces Cooked Pasta VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Pasta	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	7.72% 224kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	1.07% 0.18g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	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	NA	38g per day for Men 19-50 years
Protein	14.7% 8.22g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Raw Medium-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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	16% 0.21mg	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	3.2% 12.8μg	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	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 Pasta	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	17.3% 0.16mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	67.8% 1.56mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Raw Medium-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Pasta versus 5 oz of Raw Medium-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 Raw Medium-grain White Rice:

• 5 oz of Raw Medium-grain White Rice contain 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 12 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 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 Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Pasta vs Raw Medium-grain White Rice:

• 5 oz of Raw Medium-grain White Rice contain 1.6 times more Iron, 1.9 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Cooked Pasta.
• Both Cooked Pasta and Raw Medium-grain White Rice contain similar levels of Copper per five ounces.
• 5 ounces of Cooked Pasta lack sufficient amounts of Potassium
• Both Cooked Pasta as well as Raw Medium-grain White Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Medium-grain White Rice contain 2.3 times more Energy and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Cooked Pasta and Raw Medium-grain White Rice offer comparable quantities of Protein per five ounces.
• Both Cooked Pasta as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.