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

Macros Ratio

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

Macro Nutrients

	Cooked enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Energy	4.5% 130kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	3.7% 2.67g	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	NA	0.15% 0.11g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	11% 0.14mg	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	14.5% 58μg	4.5% 18μg	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	0.27% 0.04mg	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 enriched Regular Long-grain White Rice with Salt	Dry Pasta	Recommended Dietary Allowance
Calcium	1% 10mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	32% 0.29mg	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	15% 1.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	40% 0.92mg	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	6.14% 43mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	115% 63.2μg	55μg per day for Men 19-50 years
Sodium	25.5% 382mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.27% 9.9g	3700g per day for Men 19-50 years

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

• Cooked enriched Regular Long-grain White Rice with Salt has 1.8 times more Vitamin B1 and 3.2 times more Vitamin B9 than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 4.6 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cooked enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Dry Unenriched Pasta have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Dry Unenriched Pasta 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 enriched Regular Long-grain White Rice with Salt vs Dry Pasta:

• Cooked enriched Regular Long-grain White Rice with Salt has 63.7 times more Sodium and 6.9 times more Water than Dry Unenriched Pasta.
• While Dry Unenriched Pasta contains 2.1 times more Calcium, 4.2 times more Copper, 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 enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt and Dry Unenriched Pasta have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Unenriched Pasta contains 2.9 times more Energy, 5.4 times more Fat, 1.8 times more Omega 3, 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 enriched Regular Long-grain White Rice with Salt.
• Both Cooked enriched Regular Long-grain White Rice with Salt as well as Dry Unenriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.