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

Weight per 300 calories

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

Chinese Restaurant Crunchy Flat Noodles have 3.5 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is very high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	72.6% 1.16g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	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	46.6% 60.5g	23% 30g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20.7% 7.85g	2.88% 1.1g	38g per day for Men 19-50 years
Protein	21.5% 12g	10.6% 5.95g	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	26% 0.31mg	9.36% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.96% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	4.08% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	10.6% 42.3μg	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	3.1% 0.46mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

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