Comparing Nutrients in 100 grams Cooked Pasta VS Rice

Macros Ratio

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

Macro Nutrients

	Cooked Pasta	Rice	Recommended Dietary Allowance
Energy	5.45% 158kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 31g	61.5% 80g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	0.17% 0.12g	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	0.041% 0.03g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.09g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.75% 7μg	2% 8μg	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	0.4% 0.06mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Rice	Recommended Dietary Allowance
Calcium	0.7% 7mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	24.4% 0.22mg	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	6.25% 0.5mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.3% 58mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.68% 62g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Pasta vs Rice:

• Raw Regular Long-grain White Rice contains 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.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Vitamin B9 per 100 g.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked Pasta vs Rice:

• Cooked Pasta has 1.7 times more Selenium and 5.3 times more Water than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 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.

Comparison of macro-nutrients per 100 grams:

• Cooked Pasta has 2 times more Omega 6 and 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• While Raw Regular Long-grain White Rice contains 2.3 times more Energy, 1.3 times more Omega 3 and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Cooked Pasta and Raw Regular Long-grain White Rice have similar amounts of Protein per 100 g.
• Both Cooked Pasta as well as Raw Regular Long-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.