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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Dry Pasta	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	12.8% 371kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	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	3.18% 0.54g	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	57.4% 74.7g	21.7% 28g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	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	0.15% 0.11g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	23.3% 13g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dry 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	7.5% 0.09mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	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	0.27% 0.04mg	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 Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	2.1% 21mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	16.3% 1.3mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	27% 189mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	1.85% 68.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Dry Pasta versus 100 g of Cooked Regular 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 Regular Long-grain White Rice:

• 100 grams of Dry Pasta have 4.5 times more Vitamin B1, 4.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 6 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• Both Dry Pasta and Cooked Regular Long-grain White Rice provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Dry Unenriched 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 grams.

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

• 100 grams of Dry Pasta have 2.1 times more Calcium, 4.2 times more Copper, 6.5 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 6.4 times more Potassium, 8.4 times more Selenium and 2.9 times more Zinc than Cooked Regular Long-grain White Rice.
• 100 grams of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Pasta have 2.9 times more Energy, 8.7 times more Omega 6, 2.7 times more Carbohydrate, 53.4 times more Sugars, 8 times more Fiber and 4.8 times more Protein than Cooked Regular Long-grain White Rice.
• 100 grams of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Dry Unenriched Pasta as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 in 100 grams.