Comparing Nutrients in 100 grams Rice VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Rice	Dry Pasta	Recommended Dietary Allowance
Energy	12.6% 365kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.87% 0.28g	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	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	61.5% 80g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	3.42% 1.3g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Rice	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	5.83% 0.07mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	11% 0.14mg	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	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	0.73% 0.11mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dry Pasta	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	10% 0.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	40% 0.92mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	115% 63.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dry Pasta per 100 g

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

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

• 100 grams of Rice have 2.3 times more Vitamin B5 than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 1.3 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.
• Both Raw Regular Long-grain White Rice 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 grams.

Comparing minerals per 100 grams for Rice vs Dry Pasta:

• 100 grams of Rice have 1.3 times more Calcium than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 1.3 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 1.3 times more Zinc than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Unenriched Pasta contain 3.7 times more Omega 6, 22.3 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Raw Regular Long-grain White Rice.
• Both Rice and Dry Pasta offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Rice provide inadequate amounts of Omega 6
• Both Raw Regular Long-grain White Rice as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in 100 grams.