Comparing Nutrients in 5 ounces Rice VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	18% 517kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	18% 10g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	2.5% 9.92μg	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	0.57% 0.085mg	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

	Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	15.7% 0.14mg	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	14% 1.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	20% 0.46mg	2.3mg per day for Men 19-50 years
Molybdenum	202% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Cooked Pasta per 5 oz

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

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

• 5 ounces of Rice have 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Pasta.
• 5 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rice vs Cooked Pasta:

• 5 ounces of Rice have 4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Cooked Pasta.
• While 5 oz of Cooked Pasta contain 1.7 times more Selenium than Raw Regular Long-grain White Rice.
• 5 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice have 2.3 times more Energy, 2.6 times more Carbohydrate and 1.2 times more Protein than Cooked Pasta.
• While 5 oz of Cooked Pasta contain 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in five ounces.