Comparing Nutrients in 7 ounces Dry Rice Noodles VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Dry Rice Noodles	7%	1%	92%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	25% 722kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	36.7% 47.6g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	0.082% 0.06g	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	8.36% 3.18g	5.22% 2g	38g per day for Men 19-50 years
Protein	21% 12g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.74% 0.44mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	0.44% 0.022mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	0.92% 0.012mg	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	1.5% 5.95μg	0.5% 2μg	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	0.4% 0.06mg	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

	Dry Rice Noodles	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	17.4% 1.4mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	9.84% 0.23mg	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	43.4% 304mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	0.23% 7.94mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	3.96% 146g	3700g per day for Men 19-50 years

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

• Dry Rice Noodles have 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Dry Rice Noodles vs Cooked Rice Noodles:

• Dry Rice Noodles have 4.5 times more Calcium, 2.1 times more Copper, 5 times more Iron, 4 times more Magnesium, 4.4 times more Manganese, 7.7 times more Phosphorus, 3.4 times more Selenium, 9.6 times more Sodium and 3 times more Zinc than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 6.2 times more Water than Dry Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Potassium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Rice Noodles have 3.4 times more Energy, 6.5 times more Omega 3, 3.3 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Cooked Rice Noodles.
• Both Dry Rice Noodles as well as Cooked Rice Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.