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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	6.35% 184kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	30.7% 40g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	1.5% 0.57g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White 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	2.36% 0.028mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.34% 0.069mg	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	1.06% 4.25μg	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	0.38% 0.057mg	0.57% 0.085mg	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 Regular Long-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	3.54% 0.28mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	20% 0.46mg	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	8.7% 61mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	68% 37.4μg	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	6.3% 0.69mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.62% 97g	2.4% 88g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Regular Long-grain White 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 Cooked Regular Long-grain White Rice vs Cooked Pasta:

• 5 ounces of Cooked Regular Long-grain White Rice have 3.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Pasta.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta provide similar amounts of Vitamin B3 per five ounces.
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Regular Long-grain White Rice vs Cooked Pasta:

• 5 ounces of Cooked Regular Long-grain White Rice have 1.5 times more Manganese than Cooked Pasta.
• While 5 oz of Cooked Pasta contain 1.4 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 3.5 times more Selenium than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta contain similar levels of Zinc per five ounces.
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Pasta contain 4.5 times more Fiber and 2.2 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Pasta offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in five ounces.