Comparing Nutrients in 7 ounces Cooked Whole-wheat Pasta VS 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% 296kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	250% 4g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	46% 59.7g	79.2% 103g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	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	0.19% 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	20.4% 7.74g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	21.2% 12g	36.6% 20.5g	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	25.8% 0.31mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	10.4% 41.7μg	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	3.04% 0.46mg	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	27% 0.24mg	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	42.7% 3.4mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	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	36% 252mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	116% 63.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.26% 9.8g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Whole-wheat Pasta have 1.2 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.2 times more Vitamin B9 than Chinese Crunchy Flat Noodles.
• While 7 oz of Chinese Restaurant Crunchy Flat Noodles contain 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.
• Both Cooked Whole-wheat Pasta and Chinese Crunchy Flat Noodles provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Whole-wheat Pasta as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Whole-wheat Pasta have 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 Crunchy Flat Noodles.
• While 7 oz of Chinese Restaurant Crunchy Flat Noodles contain 1.6 times more Calcium and 94.5 times more Sodium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Chinese Crunchy Flat Noodles 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 Cooked Whole-wheat Pasta have 2.1 times more Fiber than Chinese Crunchy Flat Noodles.
• While 7 oz of Chinese Restaurant Crunchy Flat Noodles contain 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.