Comparing Nutrients in 7 ounces Chow Mein VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Chow Mein	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	32.2% 935kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	41.8% 13.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	38.3% 50g	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	NA	38g per day for Men 19-50 years
Protein	38.6% 21.6g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	30% 0.36mg	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	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	4.27% 0.056mg	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	21.3% 85.3μg	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	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	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	0% 0mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	13.2% 0.12mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	16.7% 0.38mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	NA	55μg per day for Men 19-50 years
Sodium	115% 1719mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Chow Mein VS Cooked Homemade Pasta per 7 oz

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

Lets compare vitamin content per 7 ounces of Chow Mein vs Cooked Homemade Pasta:

• 7 ounces of Chow Mein have 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cooked Homemade Pasta.
• Both Chow Mein Chinese Noodles as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Chow Mein vs Cooked Homemade Pasta:

• 7 ounces of Chow Mein have 2.1 times more Copper, 5.7 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 2.5 times more Phosphorus, 5.4 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Cooked Homemade Pasta.
• 7 ounces of Cooked Homemade Pasta lack sufficient amounts of Potassium
• Both Chow Mein Chinese Noodles as well as Cooked Homemade Pasta Made Without Egg lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chow Mein have 3.8 times more Energy, 21.7 times more Fat, 48.1 times more Saturated Fat, 1.8 times more Omega 3, 7.7 times more Omega 6, 2.5 times more Carbohydrate and 2.5 times more Protein than Cooked Homemade Pasta.