Comparing Nutrients in 500 calories Chow Mein VS Cooked Corn Pasta

Weight per 500 calories

• Chow Mein: 106g
• Cooked Corn Pasta: 397g

Chow Mein has 3.7 times more energy per 100g than Cooked Corn Pasta. It has very high energy density when compared to other foods. Cooked Corn Gluten-free Pasta having average energy density.

Discover which food has more nutrients per 500 calories - Chow Mein or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.2% 22.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.15g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	7.38% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	85% 111g	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	18.7% 7.1g	50% 19g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	17.7% 0.23mg	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	33% 133μg	5.95% 24μg	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	5.87% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.7% 5.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	0% 0mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	28.2% 0.25mg	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	85.3% 6.83mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	26.4% 0.61mg	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	15% 104mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.045% 1.68g	7.33% 271g	3700g per day for Men 19-50 years

Chow Mein VS Cooked Corn Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chow Mein or Cooked Corn Pasta?

Lets compare vitamin content per 500 calories of Chow Mein vs Cooked Corn Pasta:

• 500 calories of Chow Mein have 2.9 times more Vitamin B1, 4.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 5.6 times more Vitamin B9 than Cooked Corn Pasta.
• While 500 kcal of Cooked Corn Gluten-free Pasta contain 5 times more Vitamin B6 than Chow Mein Chinese Noodles.
• 500 calories of Chow Mein have insufficient amounts of Vitamin B6
• 500 calories 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 500 calories.

Comparing minerals per 500 calories for Chow Mein vs Cooked Corn Pasta:

• 500 calories of Chow Mein have 6.9 times more Iron, 2.7 times more Selenium and more Sodium than Cooked Corn Pasta.
• While 500 kcal of Cooked Corn Gluten-free Pasta contain 1.9 times more Copper, 7.1 times more Magnesium, 2.9 times more Phosphorus and 2.9 times more Zinc than Chow Mein Chinese Noodles.
• Both Chow Mein and Cooked Corn Pasta contain similar levels of Manganese per 500 calories.
• 500 calories of Chow Mein lack sufficient amounts of Magnesium and Zinc
• Both Chow Mein Chinese Noodles as well as Cooked Corn Gluten-free Pasta lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chow Mein have 7.8 times more Fat, 17.7 times more Saturated Fat and 2.9 times more Omega 6 than Cooked Corn Pasta.
• While 500 kcal of Cooked Corn Gluten-free Pasta contain 1.6 times more Carbohydrate and 2.7 times more Fiber than Chow Mein Chinese Noodles.
• Both Chow Mein and Cooked Corn Pasta offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Corn Pasta provide inadequate amounts of Omega 6
• Both Chow Mein Chinese Noodles as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 3 in 500 calories.