Comparing Nutrients in 100 grams Rice VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	12.6% 365kcal	5.45% 158kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	23.7% 31g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.77% 0.56g	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	0.041% 0.03g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.09g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 8μg	1.75% 7μg	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	0.4% 0.06mg	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

	Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	11% 0.1mg	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	10% 0.8mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.4% 115mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Cooked Pasta per 100 g

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

Lets compare vitamin content per 100 grams of Rice vs Cooked Pasta:

• 100 grams of Rice have 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Pasta.
• 100 grams of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta 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 Rice vs Cooked Pasta:

• 100 grams of Rice have 4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Cooked Pasta.
• While 100 g of Cooked Pasta contain 1.7 times more Selenium than Raw Regular Long-grain White Rice.
• 100 grams of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rice have 2.3 times more Energy, 2.6 times more Carbohydrate and 1.2 times more Protein than Cooked Pasta.
• While 100 g of Cooked Pasta contain 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.