Comparing Nutrients in 100 calories Cooked Short-grain White Rice VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 100 calories

• Cooked Short-grain White Rice: 77g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 61g

Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.3 times more energy per unit of mass than Cooked Short-grain White Rice, which is above average in comparison to other foods. Cooked Short-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	3.2% 1.2g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	9.65% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.015mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	7.55% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.92% 0.31mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	3% 0.039mg	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	0.38% 1.54μg	12.5% 50μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	0.61% 6.1mg	1000mg per day for Men 19-50 years
Copper	6.15% 0.055mg	5.7% 0.051mg	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	1.92% 0.15mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	1.47% 6.15mg	4.36% 18.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	11% 0.25mg	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	3.63% 25.4mg	4.36% 30.5mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	0.75% 25.6mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3.05mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.77% 0.3mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.98% 36.4g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 100 calories of Cooked Short-grain White Rice vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 calories of Cooked Short-grain White Rice have 1.8 times more Vitamin B5 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 100 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 11.8 times more Vitamin B1, 8 times more Vitamin B2, 3.6 times more Vitamin B3 and 32.5 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Short-grain White Rice vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.9 times more Iron and 3 times more Magnesium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper, Manganese, Phosphorus and Zinc per 100 calories.
• 100 calories of Cooked Short-grain White Rice lack sufficient amounts of Iron and Magnesium
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 3 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.