Comparing Nutrients in 7 ounces Cooked Pasta with Salt VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Pasta with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	10.7% 312kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	43% 56g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	0.14% 0.099g	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	0.082% 0.06g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	14% 0.18mg	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	3.47% 14μg	1.5% 5.95μg	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	0.79% 0.12mg	0.53% 0.079mg	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 Pasta with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.2% 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	12.4% 0.99mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	40.7% 0.94mg	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	16.4% 115mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Cooked Regular Long-grain White Rice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Pasta with Salt versus 7 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 7 ounces of Cooked Pasta with Salt vs Cooked Regular Long-grain White Rice with Salt:

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

Comparing minerals per 7 ounces for Cooked Pasta with Salt vs Cooked Regular Long-grain White Rice with Salt:

• 7 ounces of Cooked Pasta with Salt have 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 with Salt.
• While 7 oz of Cooked Regular Long-grain White Rice with Salt contain 1.5 times more Manganese and 2.9 times more Sodium than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Cooked Regular Long-grain White Rice with Salt contain similar levels of Zinc per seven ounces.
• Both Cooked Pasta with Salt as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Pasta with Salt have 1.2 times more Energy, 4.5 times more Fiber and 2.2 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Cooked Pasta with Salt and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Cooked Pasta with Salt as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.