Comparing Nutrients in 300 calories Cooked Enriched Pasta VS Chinese Crunchy Flat Noodles

Weight per 300 calories

• Cooked Enriched Pasta: 190g
• Chinese Crunchy Flat Noodles: 57.6g

Chinese Restaurant Crunchy Flat Noodles have 3.3 times more energy per unit of mass than Cooked Enriched Pasta, which is very high in comparison to other foods. Cooked Enriched Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked Enriched Pasta or Chinese Crunchy Flat Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Cooked Enriched Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	72.6% 1.16g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	23% 30g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0.2% 0.14g	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	0.079% 0.057g	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	% 0.076g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	2.88% 1.1g	38g per day for Men 19-50 years
Protein	19.7% 11g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched 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	43.4% 0.52mg	9.36% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.96% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.08% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	1.2% 0.016mg	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	34.7% 139μg	2.45% 9.8μg	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	0.76% 0.11mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	7.8% 0.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13.3μg	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	30.4% 2.43mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	2.88% 12mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	9.1% 0.21mg	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	15.7% 110mg	7.16% 50mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	1.5% 51.2mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.077% 2.84g	3700g per day for Men 19-50 years

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

• Cooked Enriched Pasta has 4.6 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B3, 6 times more Vitamin B6 and 14.2 times more Vitamin B9 than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 16.6 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Chinese Restaurant Crunchy Flat Noodles have similar amounts of Vitamin B5 per 300 kcal.
• Both Cooked Enriched Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Enriched Pasta vs Chinese Crunchy Flat Noodles:

• Cooked Enriched Pasta has 2.7 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Selenium, 2.7 times more Zinc and 41.6 times more Water than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 114.6 times more Sodium than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Calcium, Fluoride and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Enriched Pasta has 2 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 10.3 times more Fat, 8.5 times more Saturated Fat, 25.5 times more Omega 3 and 15.3 times more Omega 6 than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Chinese Restaurant Crunchy Flat Noodles have similar amounts of Energy per 300 kcal.
• Both Cooked Enriched Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.