Comparing Nutrients in 14 ounces Cooked Vegetable Macaroni VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Chow Mein	9%	39%	52%

Macro Nutrients

	Cooked Vegetable Macaroni	Chow Mein	Recommended Dietary Allowance
Energy	17.5% 508kcal	64.5% 1869kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	87% 84.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	83.6% 26.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	194% 253g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	70% 26.6g	38g per day for Men 19-50 years
Protein	32% 18g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Chow Mein	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	13% 0.17mg	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	64.5% 258μg	124% 496μg	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	5.56% 0.83mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Chow Mein	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	54.7% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	24.3% 1.94mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	100% 2.3mg	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	28.3% 198mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	206% 113μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	229% 3437mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	7.33% 271g	0.17% 6.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Vegetable Macaroni vs Chow Mein:

• Chow Mein Chinese Noodles contain 5.1 times more Vitamin B1, 6.5 times more Vitamin B2, 4.4 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9, 4 times more Vitamin E and 17.7 times more Vitamin K than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Vegetable Macaroni vs Chow Mein:

• Cooked Enriched Vegetable Macaroni has more Calcium, 1.7 times more Manganese and 43.3 times more Water than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 1.3 times more Copper, 13.1 times more Iron, 2 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium, 144.3 times more Sodium and 1.8 times more Zinc than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Chow Mein Chinese Noodles have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Enriched Vegetable Macaroni has more Sugars than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 3.7 times more Energy, 193.1 times more Fat, 421.1 times more Saturated Fat, 19.6 times more Omega 3, 89.1 times more Omega 6, 2.4 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Chow Mein Chinese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.