Comparing Nutrients in 14 ounces Dry Corn Gluten-free Pasta VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Dry Corn Gluten-free Pasta	8%	5%	87%
Chow Mein	9%	39%	52%

Macro Nutrients

	Dry Corn Gluten-free Pasta	Chow Mein	Recommended Dietary Allowance
Energy	49% 1417kcal	64.5% 1869kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.26g	87% 84.3g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	83.6% 26.7g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	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	242% 315g	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	115% 43.7g	70% 26.6g	38g per day for Men 19-50 years
Protein	53% 29.6g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Chow Mein	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.64mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	25% 99μg	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

	Dry Corn Gluten-free Pasta	Chow Mein	Recommended Dietary Allowance
Calcium	1.6% 16mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	46% 3.7mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	83.3% 1.9mg	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	143% 1004mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	206% 113μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	229% 3437mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	0.17% 6.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Corn Gluten-free Pasta VS Chow Mein per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Corn Gluten-free 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 Dry Corn Gluten-free Pasta vs Chow Mein:

• 14 ounces of Dry Corn Gluten-free Pasta have 4.8 times more Vitamin B6 than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 2.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 5 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• Both Dry 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 Dry Corn Gluten-free Pasta vs Chow Mein:

• 14 ounces of Dry Corn Gluten-free Pasta have 1.6 times more Copper, 6.3 times more Magnesium, 2.6 times more Phosphorus, 2.9 times more Potassium and 2.2 times more Zinc than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 6.9 times more Iron, 3.6 times more Selenium and 288.7 times more Sodium than Dry Corn Gluten-free Pasta.
• Both Dry Corn Gluten-free Pasta and Chow Mein contain similar levels of Manganese per 14 ounces.
• Both Dry 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 ounces of Dry Corn Gluten-free Pasta have 1.2 times more Carbohydrate and 1.6 times more Fiber than Chow Mein.
• While 14 oz of Chow Mein Chinese Noodles contain 1.3 times more Energy, 10.2 times more Fat, 23.2 times more Saturated Fat, 3.5 times more Omega 3, 3.9 times more Omega 6 and 1.5 times more Protein than Dry Corn Gluten-free Pasta.
• 14 ounces of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3