Comparing Nutrients in 7 ounces Cooked Pasta VS Rice

Macros Ratio

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

Macro Nutrients

	Cooked Pasta	Rice	Recommended Dietary Allowance
Energy	11% 314kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	122% 159g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	0.33% 0.24g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.47% 14μg	3.97% 16μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Rice	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	48.5% 0.44mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	283% 127μg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Pasta vs Rice:

• Raw Regular Long-grain White Rice contains 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.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B9 per 7 oz.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cooked Pasta vs Rice:

• Cooked Pasta has 1.7 times more Selenium and 5.3 times more Water than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 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.

Comparison of macro-nutrients per 7 ounces:

• Cooked Pasta has 2 times more Omega 6 and 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.3 times more Energy, 1.3 times more Omega 3 and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Protein per 7 oz.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.