Comparing Nutrients in 100 grams 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	12% 352kcal	18% 521kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	87.7% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.4g	40% 52g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	0.34% 0.25g	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	0.41% 0.3g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	24.8% 14g	18.4% 10.3g	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	34% 0.41mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	2.08% 0.027mg	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	17.3% 69μg	4.25% 17μg	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	3.07% 0.46mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	5.25% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	13.6% 0.12mg	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	45.3% 3.62mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	15.8% 0.36mg	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	49% 343mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	2.6% 89mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	25% 378mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.13% 4.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Chinese Crunchy Flat Noodles per 100 g

Compare the macro and micronutrient content in 100 g of Whole Wheat Pasta versus 100 g of Chinese Crunchy Flat Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Whole Wheat Pasta vs Chinese Crunchy Flat Noodles:

• 100 grams 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 100 g of Chinese Restaurant Crunchy Flat Noodles contain 63 times more Sodium than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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.