Comparing Nutrients in 5 ounces Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.45% 1.27g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	0.098% 0.071g	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	8.95% 3.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	55% 31g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	10% 0.13mg	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	99% 394μg	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	11% 0.098mg	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	73.5% 5.9mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	29% 0.67mg	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	33% 231mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	8.38% 285mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	NA	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Cooked Regular Long-grain White Rice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) versus 5 oz of Cooked Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Cooked Regular Long-grain White Rice with Salt:

• 5 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 59.4 times more Vitamin B1, 36.5 times more Vitamin B2, 19.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 92.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Cooked Regular Long-grain White Rice with Salt:

• 5 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 3.9 times more Calcium, 4 times more Copper, 20.8 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 3.8 times more Phosphorus, 5.7 times more Potassium and 3.7 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• While 5 oz of Cooked Regular Long-grain White Rice with Salt contain 47.8 times more Sodium than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• 5 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 2.9 times more Energy, 8 times more Fat, 7.2 times more Omega 3, 14.4 times more Omega 6, 2.3 times more Carbohydrate, 6 times more Fiber and 8.1 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3, Omega 6 and Fiber