Comparing Nutrients in 7 ounces Rice VS Dry Pasta

Macros Ratio

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

Macro Nutrients

	Rice	Dry Pasta	Recommended Dietary Allowance
Energy	25% 724kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.7% 0.55g	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	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	114% 148g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	7.3% 5.3g	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	0.3% 0.22g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25.3% 14g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Rice	Dry 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	21.7% 0.28mg	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	8.93% 35.7μg	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

	Rice	Dry Pasta	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	63.7% 0.57mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	79% 1.8mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dry Pasta per 7 oz

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

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

• 7 ounces of Rice have 2.3 times more Vitamin B5 than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 1.3 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Regular Long-grain White Rice as well as Dry Unenriched 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 Dry Pasta:

• 7 ounces of Rice have 1.3 times more Calcium than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 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.
• Both Rice and Dry Pasta contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Unenriched Pasta contain 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.
• Both Rice and Dry Pasta offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Rice provide inadequate amounts of Omega 6
• Both Raw Regular Long-grain White Rice as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in seven ounces.