Comparing Nutrients in 14 ounces Chow Mein VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Chow Mein	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	64.5% 1869kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.3g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	83.6% 26.7g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	8.78% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	229% 297g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	93% 52g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	160% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	39.4% 0.51mg	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	276% 1103μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0% 0mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	88% 0.79mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	664% 15.3mg	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	55.6% 389mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	NA	55μg per day for Men 19-50 years
Sodium	229% 3437mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.17% 6.27g	1.06% 39.3g	3700g per day for Men 19-50 years

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

• Dry Enriched Vegetable Macaroni contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Chow Mein Chinese Noodles have 1.5 times more Iron and 20.1 times more Sodium than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 6.7 times more Manganese and 2.8 times more Potassium than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Enriched Vegetable Macaroni have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chow Mein Chinese Noodles have 1.3 times more Energy, 20.4 times more Fat, 44.9 times more Saturated Fat, 2 times more Omega 3, 9.2 times more Omega 6 and 1.6 times more Fiber than Dry Enriched Vegetable Macaroni.
• Both Chow Mein Chinese Noodles and Dry Enriched Vegetable Macaroni have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Chow Mein Chinese Noodles as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.