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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	18% 526kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.33% 0.1g	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	4.5% 0.77g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	28.4% 37g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	0.22% 0.16g	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	0.22% 0.16g	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	% 0.17g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.11g	g per day for Men 19-50 years
Fiber	12% 4.54g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	33% 18.5g	7.37% 4.12g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked 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	10.6% 0.13mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	17% 0.22mg	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	6.38% 25.5μg	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	1.04% 0.16mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	11% 0.099mg	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	23% 1.84mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	22% 0.5mg	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	38.3% 268mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	163% 89.6μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.7% 100g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dry Pasta have 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B5 and 6 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While 5 oz of Cooked parboiled Long-grain White Rice contain 1.4 times more Vitamin B3 than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked 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 Dry Pasta vs Cooked parboiled Long-grain White Rice:

• 5 ounces of Dry Pasta have 4.1 times more Copper, 5.4 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 3.8 times more Zinc than Cooked parboiled Long-grain White Rice.
• 5 ounces of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Pasta have 3 times more Energy, 7.3 times more Omega 6, 2.9 times more Carbohydrate, 24.3 times more Sugars, 3.6 times more Fiber and 4.5 times more Protein than Cooked parboiled Long-grain White Rice.
• 5 ounces of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in five ounces.