Comparing Nutrients in 100 grams 51% whole wheat Pasta VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	51% whole wheat Pasta	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	12.5% 362kcal	3.72% 108kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	0.041% 0.03g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	2.63% 1g	38g per day for Men 19-50 years
Protein	24% 13.5g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	0.45% 0.072mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	0.22% 0.011mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	0.46% 0.006mg	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	14.8% 59μg	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	4.22% 0.038mg	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	41.6% 3.33mg	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	4.96% 0.11mg	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	41% 287mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	0.12% 4mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	2% 74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of 51% whole wheat Pasta vs Cooked Rice Noodles:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 20.6 times more Vitamin B1, 48.3 times more Vitamin B2, 110.4 times more Vitamin B3, 72.7 times more Vitamin B5, 46.7 times more Vitamin B6, 59 times more Vitamin B9 and 5.7 times more Vitamin E than Cooked Rice Noodles.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Rice Noodles have insufficient amounts of Vitamin K in 100 g.

Comparing minerals per 100 grams for 51% whole wheat Pasta vs Cooked Rice Noodles:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 6.8 times more Calcium, 11.2 times more Copper, 23.8 times more Iron, 34.7 times more Magnesium, 19.7 times more Manganese, 14.4 times more Phosphorus, 91.5 times more Potassium, 15.4 times more Selenium and 9.6 times more Zinc than Cooked Rice Noodles.
• While Cooked Rice Noodles contain 1.7 times more Sodium and 8.3 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 100 grams:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.4 times more Energy, 13.4 times more Fat, 15.3 times more Saturated Fat, 15.5 times more Omega 3, 45.5 times more Omega 6, 3 times more Carbohydrate, 86.7 times more Sugars, 10.1 times more Fiber and 7.5 times more Protein than Cooked Rice Noodles.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Rice Noodles have insufficient amounts of Glucose and Sucrose in 100 g.