Comparing Nutrients in 1 kilogram Chinese Crunchy Flat Noodles VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chinese Crunchy Flat Noodles	8%	53%	39%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chinese Crunchy Flat Noodles	Sunflower Seeds	Recommended Dietary Allowance
Energy	180% 5210kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	327% 317g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1261% 20g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	877% 149g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	154% 200g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	50% 19g	226% 86g	38g per day for Men 19-50 years
Protein	184% 103g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Chinese Crunchy Flat Noodles	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.95mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	1035% 13.5mg	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	42.5% 170μg	568% 2270μg	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	15.6% 14mg	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	219% 33mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Crunchy Flat Noodles	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	220% 17.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	848% 19.5mg	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	124% 870mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	584% 321μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	252% 3780mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.33% 49.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chinese Crunchy Flat Noodles vs Sunflower Seeds:

• Chinese Restaurant Crunchy Flat Noodles have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Vitamin B1, 3.2 times more Vitamin B2, 3.3 times more Vitamin B3, 3.2 times more Vitamin B5, 49.8 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C and 10.7 times more Vitamin E than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chinese Crunchy Flat Noodles vs Sunflower Seeds:

• Chinese Restaurant Crunchy Flat Noodles have 42 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 14.8 times more Copper, 3 times more Iron, 15.5 times more Magnesium, 5.4 times more Manganese, 7.6 times more Phosphorus, 7.2 times more Potassium, 1.7 times more Selenium and 7.9 times more Zinc than Chinese Restaurant Crunchy Flat Noodles.

Comparison of macro-nutrients per 1 kilogram:

• Chinese Restaurant Crunchy Flat Noodles have 33.6 times more Omega 3 and 2.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 1.5 times more Omega 6, 10.5 times more Sugars, 4.5 times more Fiber and 2 times more Protein than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.