Comparing Nutrients in 7 ounces Cooked Vegetable Macaroni VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Chow Mein	9%	39%	52%

Macro Nutrients

	Cooked Vegetable Macaroni	Chow Mein	Recommended Dietary Allowance
Energy	8.76% 254kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	43.5% 42g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	41.8% 13.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 53g	97% 126g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	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	22.5% 8.53g	35% 13.3g	38g per day for Men 19-50 years
Protein	16% 9g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Chow Mein	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	6.56% 0.085mg	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	32.2% 129μg	62% 248μg	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	2.78% 0.42mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Chow Mein	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	27.3% 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	12% 0.97mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	49.8% 1.15mg	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	14% 99mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.085% 3.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Vegetable Macaroni vs Chow Mein:

• Chow Mein Chinese Noodles contain 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 Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Vegetable Macaroni vs Chow Mein:

• Cooked Enriched Vegetable Macaroni has more Calcium, 1.7 times more Manganese and 43.3 times more Water than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 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 Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Chow Mein Chinese Noodles have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Enriched Vegetable Macaroni has more Sugars than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 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 Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Chow Mein Chinese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.