Comparing Nutrients in 5 ounces Rice VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Rice	Dry Pasta	Recommended Dietary Allowance
Energy	18% 517kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.23% 0.39g	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	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	81.4% 106g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	5.22% 3.8g	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	0.22% 0.16g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	12% 4.54g	38g per day for Men 19-50 years
Protein	18% 10g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Rice	Dry 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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15.5% 0.2mg	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	6.38% 25.5μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dry Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	45.5% 0.41mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	56.5% 1.3mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dry Pasta per 5 oz

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

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

• 5 ounces of Rice have 2.3 times more Vitamin B5 than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 1.3 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• Both Raw Regular Long-grain White Rice as well as Dry Unenriched 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 Dry Pasta:

• 5 ounces of Rice have 1.3 times more Calcium than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 1.3 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 1.3 times more Zinc than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Unenriched Pasta contain 3.7 times more Omega 6, 22.3 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Rice provide inadequate amounts of Omega 6
• Both Raw Regular Long-grain White Rice as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in five ounces.