Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Chinese Crunchy Flat Noodles

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	17.2% 499kcal	25.5% 739kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	46.4% 45g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	22% 7g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	0.49% 0.35g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	35% 19.7g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	2.94% 0.038mg	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	24.5% 98μg	6.02% 24μg	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	NA	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	4.35% 0.65mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	19.2% 0.17mg	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	64% 5.13mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	22.4% 0.51mg	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	69.5% 486mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	82.7% 45.5μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	35.7% 536mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Chinese Crunchy Flat Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Wheat Pasta versus 5 oz of Chinese Crunchy Flat Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 5 ounces of Whole Wheat Pasta have 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.5 times more Vitamin B5, 10.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Chinese Crunchy Flat Noodles.
• While 5 oz of Chinese Restaurant Crunchy Flat Noodles contain 7.2 times more Vitamin E and 4.5 times more Vitamin K than Dry Whole-Wheat Pasta.
• 5 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• Both Dry Whole-Wheat Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 5 ounces of Whole Wheat Pasta have 1.4 times more Calcium, 4.1 times more Copper, 2.1 times more Iron, 6.1 times more Magnesium, 8.2 times more Manganese, 3.9 times more Phosphorus, 4.9 times more Potassium, 2.4 times more Selenium and 4.7 times more Zinc than Chinese Crunchy Flat Noodles.
• While 5 oz of Chinese Restaurant Crunchy Flat Noodles contain 63 times more Sodium than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Pasta have 1.4 times more Carbohydrate, 11 times more Sugars, 4.8 times more Fiber and 1.3 times more Protein than Chinese Crunchy Flat Noodles.
• While 5 oz of Chinese Restaurant Crunchy Flat Noodles contain 1.5 times more Energy, 10.8 times more Fat, 11.5 times more Saturated Fat, 28.8 times more Omega 3 and 14 times more Omega 6 than Dry Whole-Wheat Pasta.