Comparing Nutrients in 7 ounces Dry Pasta VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Dry Pasta	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	25.4% 736kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	46.2% 26g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked Medium-grain White 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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	7.63% 0.099mg	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	8.93% 35.7μg	0.99% 3.97μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	8.38% 0.075mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	32.5% 0.75mg	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	53.6% 375mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Cooked Medium-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Pasta versus 7 oz of Cooked Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Pasta vs Cooked Medium-grain White Rice:

• 7 ounces of Dry Pasta have 4.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.8 times more Vitamin B6 and 9 times more Vitamin B9 than Cooked Medium-grain White Rice.
• Both Dry Pasta and Cooked Medium-grain White Rice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Pasta vs Cooked Medium-grain White Rice:

• 7 ounces of Dry Pasta have 7 times more Calcium, 7.6 times more Copper, 6.5 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 5.1 times more Phosphorus, 7.7 times more Potassium and 3.4 times more Zinc than Cooked Medium-grain White Rice.
• 7 ounces of Cooked Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Pasta have 2.9 times more Energy, 11.7 times more Omega 6, 2.6 times more Carbohydrate and 5.5 times more Protein than Cooked Medium-grain White Rice.
• 7 ounces of Cooked Medium-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 in seven ounces.