Comparing Nutrients in 7 ounces Chow Mein VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Chow Mein	Dried Butternuts	Recommended Dietary Allowance
Energy	32.2% 935kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	41.8% 13.4g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	18.4% 24g	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	35% 13.3g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.6% 0.79mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	85.5% 1.1mg	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	62% 248μg	32.7% 131μg	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	7.06% 6.35mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Dried Butternuts	Recommended Dietary Allowance
Calcium	0% 0mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	99% 0.89mg	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	160% 12.8mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	566% 13mg	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	27.8% 194mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	115% 1719mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Chow Mein VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Chow Mein versus 7 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chow Mein vs Dried Butternuts:

• 7 ounces of Chow Mein have 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 13 times more Vitamin B6 and more Vitamin C than Chow Mein Chinese Noodles.
• 7 ounces of Chow Mein have insufficient amounts of Vitamin C
• Both Chow Mein Chinese Noodles as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chow Mein vs Dried Butternuts:

• 7 ounces of Chow Mein have 1.6 times more Iron, 1.7 times more Selenium and 866 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain more Calcium, 3.6 times more Copper, 12.5 times more Magnesium, 11.4 times more Manganese, 4.6 times more Phosphorus, 4.1 times more Potassium and 3.9 times more Zinc than Chow Mein Chinese Noodles.
• 7 ounces of Chow Mein lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chow Mein have 5.2 times more Saturated Fat, 5.3 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Energy, 2.7 times more Fat, 89 times more Omega 3, 9.7 times more Omega 6 and 2.3 times more Protein than Chow Mein Chinese Noodles.