Comparing Nutrients in 5 ounces Cooked Rice Noodles VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Cooked Rice Noodles	Dry Rice Noodles	Recommended Dietary Allowance
Energy	5.28% 153kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	87.4% 114g	130g per day for Men 19-50 years
Sugars	0.059% 0.043g	0.23% 0.17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.53% 2.54g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.44% 0.006mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.31% 0.016mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.65% 0.009mg	1.64% 0.021mg	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	0.35% 1.4μg	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	0.28% 0.043mg	1.04% 0.16mg	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 Rice Noodles	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	12.3% 0.11mg	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	2.5% 0.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	30.7% 0.71mg	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	4.05% 28.3mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	0.17% 5.67mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Rice Noodles VS Dry Rice Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Rice Noodles versus 5 oz of Dry Rice Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Rice Noodles vs Dry Rice Noodles:

• 5 oz of Dry Rice Noodles contain 1.7 times more Vitamin B1 than Cooked Rice Noodles.
• 5 ounces of Cooked Rice Noodles have insufficient amounts of Vitamin B1
• Both Cooked Rice Noodles as well as Dry Rice Noodles have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Rice Noodles vs Dry Rice Noodles:

• 5 oz of Dry Rice Noodles contain 2.1 times more Copper, 5 times more Iron, 4 times more Magnesium, 4.4 times more Manganese, 7.7 times more Phosphorus, 3.4 times more Selenium, 9.6 times more Sodium and 3 times more Zinc than Cooked Rice Noodles.
• 5 ounces of Cooked Rice Noodles lack sufficient amounts of Iron and Magnesium
• Both Cooked Rice Noodles as well as Dry Rice Noodles lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Rice Noodles contain 3.4 times more Energy, 3.3 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Cooked Rice Noodles.
• Both Cooked Rice Noodles as well as Dry Rice Noodles provide inadequate amounts of Omega 3 and Omega 6 in five ounces.