Comparing Nutrients in 100 grams Cooked Short-grain White Rice VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	22% 28.7g	23.5% 30.6g	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	4.2% 2.36g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	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	0.5% 2μg	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

	Cooked Short-grain White Rice	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	0.1% 1mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	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	2.5% 0.2mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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	4.7% 33mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	0.76% 26mg	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% 0mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	1.68% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• Cooked Short-grain White Rice has 3.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 3.5 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Short-grain White Rice vs Cooked Pasta with Salt:

• Cooked Pasta with Salt contains 1.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, more Sodium and 1.3 times more Zinc than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt have similar amounts of Manganese and Water per 100 g.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Pasta with Salt contains 2.7 times more Omega 3, 7.2 times more Omega 6 and 2.5 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Pasta with Salt have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cooked Short-grain White Rice as well as Cooked Pasta with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.