Comparing Nutrients in 7 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	24% 699kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	250% 4g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	112% 146g	79.2% 103g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	0.82% 0.6g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	49% 27.5g	36.6% 20.5g	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	67.3% 0.81mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	34.2% 137μg	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	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	6.1% 0.91mg	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	89.8% 7.2mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	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	97% 681mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	116% 63.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Chinese Crunchy Flat Noodles per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 7 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 7 oz of Chinese Restaurant Crunchy Flat Noodles contain 63 times more Sodium than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.