Comparing Nutrients in 100 grams Cooked Pasta VS Cooked Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Cooked Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	5.45% 158kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	0.36% 0.062g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	0.069% 0.05g	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	1.05% 0.4g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Cooked Regular Long-grain White 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	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	7.15% 0.093mg	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	1.75% 7μg	0.75% 3μg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.7% 7mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	7.67% 0.069mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20.5% 0.47mg	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	8.3% 58mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.68% 62g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Pasta vs Cooked Regular Long-grain White Rice:

• Cooked Pasta has 1.5 times more Vitamin B2 and 2.3 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 3.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Pasta.
• Both Cooked Pasta and Cooked Regular Long-grain White Rice have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Cooked Pasta as well as Cooked 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 Cooked Regular Long-grain White Rice:

• Cooked Pasta has 1.4 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Selenium than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 1.4 times more Calcium and 1.5 times more Manganese than Cooked Pasta.
• Both Cooked Pasta and Cooked Regular Long-grain White Rice have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Pasta has 1.2 times more Energy, 1.8 times more Omega 3, 4.8 times more Omega 6, 4.5 times more Fiber and 2.2 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Pasta and Cooked Regular Long-grain White Rice have similar amounts of Carbohydrate per 100 g.
• Both Cooked Pasta as well as Cooked Regular Long-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.