Comparing Nutrients in 1 pound Cooked Whole-wheat Pasta VS 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	23.3% 676kcal	81.5% 2363kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	572% 9.15g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	398% 67.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	181% 235g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	1.56% 1.13g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	48.5% 27g	83.7% 47g	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	59% 0.71mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	9.42% 0.12mg	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	24% 95μg	19.3% 77μg	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	6.96% 1.04mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	61.5% 0.55mg	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	98% 7.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	71.6% 1.65mg	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	82.3% 576mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	299% 165μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	114% 1715mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.58% 280g	0.6% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Chinese Crunchy Flat Noodles per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Whole-wheat Pasta versus 1 lb of Chinese Crunchy Flat Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Whole-wheat Pasta vs Chinese Crunchy Flat Noodles:

• 1 pound of Cooked Whole-wheat Pasta has 1.2 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Chinese Crunchy Flat Noodles.
• While 1 lb of Chinese Restaurant Crunchy Flat Noodles contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 14.3 times more Vitamin E and 10.5 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Chinese Crunchy Flat Noodles provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Whole-wheat Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Whole-wheat Pasta vs Chinese Crunchy Flat Noodles:

• 1 pound of Cooked Whole-wheat Pasta has 1.8 times more Copper, 2.6 times more Magnesium, 3.6 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Chinese Crunchy Flat Noodles.
• While 1 lb of Chinese Restaurant Crunchy Flat Noodles contains 1.6 times more Calcium and 94.5 times more Sodium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Chinese Crunchy Flat Noodles contain similar levels of Iron, Potassium and Selenium per one pound.
• 1 pound of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Whole-wheat Pasta has 2.1 times more Fiber than Chinese Crunchy Flat Noodles.
• While 1 lb of Chinese Restaurant Crunchy Flat Noodles contains 3.5 times more Energy, 18.5 times more Fat, 20.3 times more Saturated Fat, 56.1 times more Omega 3, 27.7 times more Omega 6, 1.7 times more Carbohydrate and 1.7 times more Protein than Cooked Whole-wheat Pasta.