Comparing Nutrients in 7 ounces Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	11.2% 325kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	10.4% 3.97g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.65mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	14% 0.18mg	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	40.7% 163μg	1.5% 5.95μg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	15.2% 0.14mg	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	18% 1.43mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	40.7% 0.94mg	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	14% 99mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Cooked Regular Long-grain White Rice with Salt:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 14.9 times more Vitamin B1, 12.4 times more Vitamin B2, 4.6 times more Vitamin B3 and 27.3 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While Cooked Regular Long-grain White Rice with Salt contains 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Cooked Regular Long-grain White Rice with Salt:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.2 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium and 3.4 times more Selenium than Cooked Regular Long-grain White Rice with Salt.
• While Cooked Regular Long-grain White Rice with Salt contains 76.4 times more Sodium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Cooked Regular Long-grain White Rice with Salt have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.3 times more Energy, 5 times more Fiber and 3.3 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Cooked Regular Long-grain White Rice with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.