Comparing Nutrients in 100 grams Cooked Short-grain White Rice VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	4.5% 130kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.51% 0.086g	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	23.8% 31g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	4.92% 0.064mg	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	20.5% 82μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	0.1% 1mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	9.33% 0.084mg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	18% 0.42mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	0.76% 26mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25) per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Short-grain White Rice versus 100 g of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Short-grain White Rice vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 grams of Cooked Short-grain White Rice have 1.4 times more Vitamin B5 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 100 g of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 14.9 times more Vitamin B1, 10.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 41 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Short-grain White Rice vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 100 g of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 3.6 times more Iron, 3.8 times more Magnesium and 1.5 times more Phosphorus than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain similar levels of Copper, Manganese and Zinc per 100 grams.
• 100 grams of Cooked Short-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.3 times more Energy and 3.8 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Carbohydrate per 100 grams.
• Both Cooked Short-grain White Rice as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.