Comparing Nutrients in 1 kilogram Chow Mein VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chow Mein	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	162% 4710kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	219% 212g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	211% 67.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	490% 636g	175% 228g	130g per day for Men 19-50 years
Sugars	0% 0g	4.4% 3.2g	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	176% 67g	168% 64g	38g per day for Men 19-50 years
Protein	194% 109g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.67mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.97mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	92% 1.2mg	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	313% 1250μg	325% 1300μg	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	13.3% 12mg	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	55.3% 8.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	240% 2.16mg	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	804% 64.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	187% 4.3mg	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	140% 980mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	518% 285μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	577% 8660mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.43% 16g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chow Mein vs Boiled Kidney Beans:

• Chow Mein Chinese Noodles have 3.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 27.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B6, more Vitamin C and 1.6 times more Vitamin K than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Chow Mein Chinese Noodles as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chow Mein vs Boiled Kidney Beans:

• Chow Mein Chinese Noodles have 2.9 times more Iron, 1.3 times more Manganese, 25.9 times more Selenium and 866 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Calcium, 1.7 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium and 42.4 times more Water than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Boiled All Types Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chow Mein Chinese Noodles have 3.7 times more Energy, 42.5 times more Fat, 92.3 times more Saturated Fat, 32.2 times more Omega 6, 2.8 times more Carbohydrate and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Omega 3 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Chow Mein Chinese Noodles as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.