Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Chinese Crunchy Flat Noodles

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	48% 1397kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	61% 19.6g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	501% 8g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	348% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	158% 206g	130g per day for Men 19-50 years
Sugars	15% 11g	1.37% 0.99g	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	1.64% 1.2g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	96% 36.5g	20% 7.54g	38g per day for Men 19-50 years
Protein	98% 55g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	8.24% 0.11mg	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	68.5% 274μg	17% 67.5μg	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	NA	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	12% 1.83mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	54% 0.48mg	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	180% 14.4mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	62.6% 1.44mg	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	194% 1361mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	232% 127μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Chinese Crunchy Flat Noodles per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Wheat Pasta versus 14 oz of Chinese Crunchy Flat Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 14 ounces of Whole Wheat Pasta have 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.5 times more Vitamin B5, 10.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Chinese Crunchy Flat Noodles.
• While 14 oz of Chinese Restaurant Crunchy Flat Noodles contain 7.2 times more Vitamin E and 4.5 times more Vitamin K than Dry Whole-Wheat Pasta.
• 14 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Dry Whole-Wheat Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 14 ounces of Whole Wheat Pasta have 1.4 times more Calcium, 4.1 times more Copper, 2.1 times more Iron, 6.1 times more Magnesium, 8.2 times more Manganese, 3.9 times more Phosphorus, 4.9 times more Potassium, 2.4 times more Selenium and 4.7 times more Zinc than Chinese Crunchy Flat Noodles.
• While 14 oz of Chinese Restaurant Crunchy Flat Noodles contain 63 times more Sodium than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat Pasta have 1.4 times more Carbohydrate, 11 times more Sugars, 4.8 times more Fiber and 1.3 times more Protein than Chinese Crunchy Flat Noodles.
• While 14 oz of Chinese Restaurant Crunchy Flat Noodles contain 1.5 times more Energy, 10.8 times more Fat, 11.5 times more Saturated Fat, 28.8 times more Omega 3 and 14 times more Omega 6 than Dry Whole-Wheat Pasta.