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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	12.8% 371kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.7g	20% 26g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	0.15% 0.11g	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	0.15% 0.11g	0.028% 0.02g	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	% 0.12g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 0.08g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	23.3% 13g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12% 0.16mg	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	4.5% 18μg	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	0.73% 0.11mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	7.78% 0.07mg	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	16.3% 1.3mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	15.4% 0.35mg	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	27% 189mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	1.65% 56mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	1.9% 70.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Cooked parboiled Long-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Dry Pasta versus 100 g of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Dry Pasta have 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B5 and 6 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While 100 g of Cooked parboiled Long-grain White Rice contain 1.4 times more Vitamin B3 than Dry Unenriched Pasta.
• Both Dry Pasta and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Dry Pasta vs Cooked parboiled Long-grain White Rice:

• 100 grams of Dry Pasta have 4.1 times more Copper, 5.4 times more Iron, 5.9 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 3.8 times more Zinc than Cooked parboiled Long-grain White Rice.
• 100 grams of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Pasta have 3 times more Energy, 7.3 times more Omega 6, 2.9 times more Carbohydrate, 24.3 times more Sugars, 3.6 times more Fiber and 4.5 times more Protein than Cooked parboiled Long-grain White Rice.
• 100 grams of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Unenriched Pasta as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 in 100 grams.