Comparing Nutrients in 14 ounces Chow Mein VS Cooked Vegetable Macaroni

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Chow Mein VS Cooked Vegetable Macaroni per 14 oz

Compare the macro and micronutrient content in 14 oz of Chow Mein versus 14 oz of Cooked Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Chow Mein have 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 Vegetable Macaroni.
• 14 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Chow Mein Chinese Noodles as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Chow Mein have 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 Vegetable Macaroni.
• While 14 oz of Cooked Enriched Vegetable Macaroni contain 1.7 times more Manganese than Chow Mein Chinese Noodles.
• Both Chow Mein and Cooked Vegetable Macaroni contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Potassium
• Both Chow Mein Chinese Noodles as well as Cooked Enriched Vegetable Macaroni lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chow Mein have 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 Vegetable Macaroni.
• 14 ounces of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6