Comparing Nutrients in 7 ounces Cooked Enriched Pasta VS 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	11% 314kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	250% 4g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	174% 29.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	79.2% 103g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	0.68% 0.5g	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	0.082% 0.06g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	36.6% 20.5g	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	45.3% 0.54mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	4.12% 0.054mg	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	36.2% 145μg	8.43% 33.7μg	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	0.79% 0.12mg	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	31.8% 2.54mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	31.3% 0.72mg	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	16.4% 115mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	116% 63.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.26% 9.8g	3700g per day for Men 19-50 years

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

• Cooked Enriched Pasta has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B6 and 4.3 times more Vitamin B9 than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 54.8 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta.
• 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 7 oz.

Comparing minerals per 7 ounces for Cooked Enriched Pasta vs Chinese Crunchy Flat Noodles:

• Cooked Enriched Pasta has 12.6 times more Water than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 3 times more Calcium, 1.4 times more Iron, 1.5 times more Phosphorus, 2 times more Potassium and 378 times more Sodium than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Chinese Restaurant Crunchy Flat Noodles have similar amounts of Copper, Magnesium, Manganese, Selenium and Zinc per 7 oz.
• Both Cooked Enriched Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chinese Restaurant Crunchy Flat Noodles contain 3.3 times more Energy, 34.1 times more Fat, 28 times more Saturated Fat, 84.1 times more Omega 3, 50.5 times more Omega 6, 1.7 times more Carbohydrate and 1.8 times more Protein than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Chinese Restaurant Crunchy Flat Noodles have similar amounts of Fiber per 7 oz.
• Both Cooked Enriched Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.