Comparing Nutrients in 7 ounces Chinese Crunchy Flat Noodles VS 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	35.7% 1034kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	250% 4g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	174% 29.6g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	46% 59.7g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	2.05% 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	9.92% 3.77g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	21.2% 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	32.2% 0.39mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	14% 0.18mg	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	8.43% 33.7μg	10.4% 41.7μg	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	43.5% 6.53mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	0.99% 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	4.17% 41.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	49.6% 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	43.7% 3.5mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	114% 2.62mg	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	24.7% 173mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	116% 63.7μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Crunchy Flat Noodles VS Cooked Whole-wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Crunchy Flat Noodles versus 7 oz of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Crunchy Flat Noodles vs Cooked Whole-wheat Pasta:

• 7 ounces of Chinese Crunchy Flat Noodles have 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.
• While 7 oz of Cooked Whole-wheat Pasta contain 3.4 times more Vitamin B6 than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Crunchy Flat Noodles and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E and Vitamin K
• Both Chinese Restaurant Crunchy Flat Noodles as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Crunchy Flat Noodles vs Cooked Whole-wheat Pasta:

• 7 ounces of Chinese Crunchy Flat Noodles have 1.6 times more Calcium and 94.5 times more Sodium than Cooked Whole-wheat Pasta.
• While 7 oz of Cooked Whole-wheat Pasta contain 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 Restaurant Crunchy Flat Noodles.
• Both Chinese Crunchy Flat Noodles and Cooked Whole-wheat Pasta contain similar levels of Iron, Potassium and Selenium per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Crunchy Flat Noodles have 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.
• While 7 oz of Cooked Whole-wheat Pasta contain 2.1 times more Fiber than Chinese Restaurant Crunchy Flat Noodles.