Comparing Nutrients in 1 kilogram 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	162% 4710kcal	44% 1280kcal	2900kcal per day for Men 19-50 years
Fat	219% 212g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	211% 67.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	490% 636g	205% 266g	130g per day for Men 19-50 years
Sugars	0% 0g	16% 11.5g	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	113% 43g	38g per day for Men 19-50 years
Protein	194% 109g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.67mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.97mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	18.5% 0.24mg	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	163% 650μg	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	55.3% 8.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	0% 0mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	102% 0.92mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	429% 9.86mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	518% 285μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	577% 8660mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Chow Mein VS Cooked Vegetable Macaroni per 1 kg

Compare the macro and micronutrient content in 1 kg of Chow Mein versus 1 kg of Cooked Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chow Mein vs Cooked Vegetable Macaroni:

• 1 kilogram of Chow Mein has 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Chow Mein vs Cooked Vegetable Macaroni:

• 1 kilogram of Chow Mein has 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 1 kg of Cooked Enriched Vegetable Macaroni contains 1.7 times more Manganese than Chow Mein Chinese Noodles.
• Both Chow Mein and Cooked Vegetable Macaroni contain similar levels of Magnesium per one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chow Mein has 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.
• 1 kilogram of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6