Comparing Nutrients in 14 ounces Cooked Corn Pasta VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Chow Mein	9%	39%	52%

Macro Nutrients

	Cooked Corn Pasta	Chow Mein	Recommended Dietary Allowance
Energy	17.2% 500kcal	64.5% 1869kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	87% 84.3g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	83.6% 26.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.38% 1.25g	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	85.2% 111g	194% 253g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	70% 26.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Chow Mein	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	5.95% 24μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Chow Mein	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	12.4% 0.99mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	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	43% 302mg	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	20.2% 11μg	206% 113μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	229% 3437mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	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

Nutrient Comparison: Cooked Corn Pasta VS Chow Mein per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Corn Pasta vs Chow Mein:

• 14 ounces of Cooked Corn Pasta have 1.3 times more Vitamin B6 than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 10.7 times more Vitamin B1, 17.3 times more Vitamin B2, 8.5 times more Vitamin B3 and 20.8 times more Vitamin B9 than Cooked Corn Gluten-free Pasta.
• 14 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Corn Gluten-free Pasta as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cooked Corn Pasta vs Chow Mein:

• 14 ounces of Cooked Corn Pasta have 1.9 times more Magnesium than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 1.9 times more Copper, 25.7 times more Iron, 3.8 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium, 10.2 times more Selenium, more Sodium and 1.3 times more Zinc than Cooked Corn Gluten-free Pasta.
• 14 ounces of Cooked Corn Pasta lack sufficient amounts of Potassium
• Both Cooked Corn Gluten-free Pasta as well as Chow Mein Chinese Noodles lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chow Mein Chinese Noodles contain 3.7 times more Energy, 29.1 times more Fat, 66.1 times more Saturated Fat, 9.8 times more Omega 3, 11 times more Omega 6, 2.3 times more Carbohydrate, 1.4 times more Fiber and 4.1 times more Protein than Cooked Corn Gluten-free Pasta.
• 14 ounces of Cooked Corn Pasta provide inadequate amounts of Omega 3 and Omega 6