Comparing Nutrients in 100 grams Raw Medium-grain White Rice VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Raw Medium-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Energy	12.4% 360kcal	5.45% 158kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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% 79.3g	23.7% 31g	130g per day for Men 19-50 years
Sugars	NA	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	NA	4.74% 1.8g	38g per day for Men 19-50 years
Protein	12% 6.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	NA	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	3.7% 0.048mg	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	27% 1.34mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	3.77% 0.049mg	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	2.25% 9μg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Cooked Pasta	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	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	8.33% 35mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	14% 0.32mg	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	15.4% 108mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	NA	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.35% 13g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Cooked Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Raw Medium-grain White 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 Raw Medium-grain White Rice vs Cooked Pasta:

• 100 grams of Raw Medium-grain White Rice have 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 12 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Pasta.
• 100 grams of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Medium-grain White Rice as well as Cooked Pasta have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Medium-grain White Rice vs Cooked Pasta:

• 100 grams of Raw Medium-grain White Rice have 1.6 times more Iron, 1.9 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Cooked Pasta.
• Both Raw Medium-grain White Rice and Cooked Pasta contain similar levels of Copper per 100 grams.
• 100 grams of Cooked Pasta lack sufficient amounts of Potassium
• Both Raw Medium-grain White Rice as well as Cooked Pasta lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Medium-grain White Rice have 2.3 times more Energy and 2.6 times more Carbohydrate than Cooked Pasta.
• Both Raw Medium-grain White Rice and Cooked Pasta offer comparable quantities of Protein per 100 grams.
• Both Raw Medium-grain White Rice as well as Cooked Pasta provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.