Comparing Nutrients in 7 ounces Rice VS Cooked Pasta

Macros Ratio

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

Macro Nutrients

	Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	25% 724kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	47% 61.2g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	25.3% 14g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	3.47% 14μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	22% 0.2mg	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	20% 1.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	27.8% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	283% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.62% 23g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Cooked Pasta per 7 oz

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

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

• 7 ounces of Rice have 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.
• 7 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rice vs Cooked Pasta:

• 7 ounces of Rice have 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.
• While 7 oz of Cooked Pasta contain 1.7 times more Selenium than Raw Regular Long-grain White Rice.
• 7 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice have 2.3 times more Energy, 2.6 times more Carbohydrate and 1.2 times more Protein than Cooked Pasta.
• While 7 oz of Cooked Pasta contain 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.