Comparing Nutrients in 100 calories Cooked Whole-wheat Pasta VS Chinese Crunchy Flat Noodles

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• Chinese Crunchy Flat Noodles: 19g

Chinese Restaurant Crunchy Flat Noodles have 3.5 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is very high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Chinese Crunchy Flat Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Cooked Whole-wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	6.28% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	24.2% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	7.66% 9.96g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.066% 0.048g	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	0.065% 0.047g	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	% 0.047g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.9% 2.6g	0.96% 0.36g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.72% 0.1mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	1.65% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	0.4% 0.005mg	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	3.52% 14μg	0.82% 3.26μg	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	1.03% 0.15mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	0.4% 4.03mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	2.6% 0.023mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	14.4% 1.15mg	4.22% 0.34mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	0.96% 4.03mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	3.03% 0.07mg	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	12% 85.2mg	2.4% 16.7mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	11.2% 6.16μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.026% 0.95g	3700g per day for Men 19-50 years

Cooked Whole-wheat Pasta VS Chinese Crunchy Flat Noodles Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Chinese Crunchy Flat Noodles?

Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs Chinese Crunchy Flat Noodles:

• 100 calories of Cooked Whole-wheat Pasta have 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B3, 2.6 times more Vitamin B5, 12 times more Vitamin B6 and 4.3 times more Vitamin B9 than Chinese Crunchy Flat Noodles.
• While 100 kcal of Chinese Restaurant Crunchy Flat Noodles contain 4.1 times more Vitamin E than Cooked Whole-wheat Pasta.
• 100 calories of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E
• 100 calories of Chinese Crunchy Flat Noodles have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cooked Whole-wheat Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs Chinese Crunchy Flat Noodles:

• 100 calories of Cooked Whole-wheat Pasta have 6.4 times more Copper, 3.4 times more Iron, 9 times more Magnesium, 12.7 times more Manganese, 5.1 times more Phosphorus, 4 times more Selenium and 7.4 times more Zinc than Chinese Crunchy Flat Noodles.
• While 100 kcal of Chinese Restaurant Crunchy Flat Noodles contain 27 times more Sodium than Cooked Whole-wheat Pasta.
• 100 calories of Chinese Crunchy Flat Noodles lack sufficient amounts of Magnesium and Zinc
• Both Cooked Whole-wheat Pasta as well as Chinese Restaurant Crunchy Flat Noodles lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Whole-wheat Pasta have 2 times more Carbohydrate, 7.2 times more Fiber and 2 times more Protein than Chinese Crunchy Flat Noodles.
• While 100 kcal of Chinese Restaurant Crunchy Flat Noodles contain 5.3 times more Fat, 5.8 times more Saturated Fat, 16 times more Omega 3 and 7.9 times more Omega 6 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Chinese Crunchy Flat Noodles offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Whole-wheat Pasta provide inadequate amounts of Omega 3
• 100 calories of Chinese Crunchy Flat Noodles provide inadequate amounts of Fiber