Comparing Nutrients in 1 kilogram Chow Mein VS Cooked Corn Pasta

Macros Ratio

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

Macro Nutrients

	Chow Mein	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	162% 4710kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	219% 212g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	211% 67.4g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	490% 636g	215% 279g	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	176% 67g	126% 48g	38g per day for Men 19-50 years
Protein	194% 109g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.67mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.97mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	44.6% 0.58mg	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	15% 60μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	0% 0mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	71% 0.64mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	66.5% 1.53mg	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	109% 760mg	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	51% 28μg	55μg per day for Men 19-50 years
Sodium	577% 8660mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.43% 16g	18.5% 683g	3700g per day for Men 19-50 years

Nutrient Comparison: Chow Mein VS Cooked Corn Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chow Mein vs Cooked Corn Pasta:

• 1 kilogram of Chow Mein has 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 Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 1.3 times more Vitamin B6 than Chow Mein Chinese Noodles.
• 1 kilogram of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Chow Mein Chinese Noodles as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Chow Mein vs Cooked Corn Pasta:

• 1 kilogram of Chow Mein has 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 Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 1.9 times more Magnesium than Chow Mein Chinese Noodles.
• 1 kilogram of Cooked Corn Pasta lack sufficient amounts of Potassium
• Both Chow Mein Chinese Noodles as well as Cooked Corn Gluten-free Pasta 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, 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 Pasta.
• 1 kilogram of Cooked Corn Pasta provide inadequate amounts of Omega 3 and Omega 6