Comparing Nutrients in 7 ounces Dry Pasta VS Rice

Macros Ratio

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

Macro Nutrients

	Dry Pasta	Rice	Recommended Dietary Allowance
Energy	25.4% 736kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	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	6.3% 1.07g	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	114% 148g	122% 159g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	0.3% 0.22g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	46.2% 26g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Dry 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	15% 0.18mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	8.93% 35.7μg	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	1.46% 0.22mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Rice	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	32.2% 2.58mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	53.6% 375mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.62% 23g	3700g per day for Men 19-50 years

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

• Dry Unenriched Pasta has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.3 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.3 times more Vitamin B5 than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Dry Unenriched 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 Dry Pasta vs Rice:

• Dry Unenriched Pasta has 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.
• While Raw Regular Long-grain White Rice contains 1.3 times more Calcium than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw Regular Long-grain White Rice have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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