Comparing Nutrients in 300 calories Chinese Crunchy Flat Noodles VS Cooked Whole-wheat Pasta

Weight per 300 calories

• Chinese Crunchy Flat Noodles: 57.6g
• Cooked Whole-wheat Pasta: 201g

Chinese Crunchy Flat Noodles have 3.5 times more energy per 100g than Cooked Whole-wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

Discover which food has more nutrients per 300 calories - Chinese Crunchy Flat Noodles or Cooked Whole-wheat Pasta?

Macros Ratio

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

Macro Nutrients

	Chinese Crunchy Flat Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	72.6% 1.16g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	2.1% 1.5g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	2.88% 1.1g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Chinese Crunchy Flat Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.36% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.064mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.08% 0.2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	14.4% 0.19mg	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	2.45% 9.8μg	10.6% 42.3μg	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	12.6% 1.9mg	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Crunchy Flat Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	7.8% 0.07mg	50.3% 0.45mg	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	12.7% 1mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	2.88% 12mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	9.1% 0.21mg	116% 2.66mg	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	7.16% 50mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.2mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	0.54% 8.05mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	3.36% 124g	3700g per day for Men 19-50 years

Chinese Crunchy Flat Noodles VS Cooked Whole-wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Crunchy Flat Noodles or Cooked Whole-wheat Pasta?

Lets compare vitamin content per 300 calories of Chinese Crunchy Flat Noodles vs Cooked Whole-wheat Pasta:

• 300 calories of Chinese Crunchy Flat Noodles have 4.1 times more Vitamin E than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 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 Restaurant Crunchy Flat Noodles.
• 300 calories of Chinese Crunchy Flat Noodles have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E
• Both Chinese Restaurant Crunchy Flat Noodles as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Chinese Crunchy Flat Noodles vs Cooked Whole-wheat Pasta:

• 300 calories of Chinese Crunchy Flat Noodles have 27 times more Sodium than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 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 Restaurant Crunchy Flat Noodles.
• 300 calories of Chinese Crunchy Flat Noodles lack sufficient amounts of Magnesium and Zinc
• Both Chinese Restaurant Crunchy Flat Noodles as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Crunchy Flat Noodles have 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.
• While 300 kcal of Cooked Whole-wheat Pasta contain 2 times more Carbohydrate, 7.2 times more Fiber and 2 times more Protein than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Crunchy Flat Noodles and Cooked Whole-wheat Pasta offer comparable quantities of Energy per 300 calories.
• 300 calories of Chinese Crunchy Flat Noodles provide inadequate amounts of Fiber
• 300 calories of Cooked Whole-wheat Pasta provide inadequate amounts of Omega 3