Comparing Nutrients in 5 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	17.4% 506kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	30% 9.55g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	69.4% 90g	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	41% 15.6g	25% 9.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Chow Mein	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	4.7% 0.061mg	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	8.86% 35.4μg	44.3% 177μg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Chow Mein	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	19.5% 0.18mg	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	16.5% 1.3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	35.6% 0.82mg	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	51.2% 359mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	82% 1228mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Corn Gluten-free Pasta VS Chow Mein per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Corn Gluten-free Pasta versus 5 oz of Chow Mein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Corn Gluten-free Pasta vs Chow Mein:

• 5 ounces of Dry Corn Gluten-free Pasta have 4.8 times more Vitamin B6 than Chow Mein.
• While 5 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 five ounces.

Comparing minerals per 5 ounces for Dry Corn Gluten-free Pasta vs Chow Mein:

• 5 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 5 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 five ounces.
• Both Dry Corn Gluten-free Pasta as well as Chow Mein Chinese Noodles lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Corn Gluten-free Pasta have 1.2 times more Carbohydrate and 1.6 times more Fiber than Chow Mein.
• While 5 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.
• 5 ounces of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3