Comparing Nutrients in 7 ounces Cooked Corn Pasta VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Chow Mein	9%	39%	52%

Macro Nutrients

	Cooked Corn Pasta	Chow Mein	Recommended Dietary Allowance
Energy	8.62% 250kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	43.5% 42g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	41.8% 13.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	42.6% 55.4g	97% 126g	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	25% 9.53g	35% 13.3g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Chow Mein	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	2.98% 12μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Chow Mein	Recommended Dietary Allowance
Calcium	0.2% 2mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	6.2% 0.5mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	21.5% 151mg	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	10% 5.56μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	3.66% 136g	0.085% 3.14g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Corn Pasta have 1.3 times more Vitamin B6 than Chow Mein.
• While 7 oz of Chow Mein Chinese Noodles contain 10.7 times more Vitamin B1, 17.3 times more Vitamin B2, 8.5 times more Vitamin B3 and 20.8 times more Vitamin B9 than Cooked Corn Gluten-free Pasta.
• 7 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Corn Gluten-free Pasta as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Cooked Corn Pasta have 1.9 times more Magnesium than Chow Mein.
• While 7 oz of Chow Mein Chinese Noodles contain 1.9 times more Copper, 25.7 times more Iron, 3.8 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium, 10.2 times more Selenium, more Sodium and 1.3 times more Zinc than Cooked Corn Gluten-free Pasta.
• 7 ounces of Cooked Corn Pasta lack sufficient amounts of Potassium
• Both Cooked Corn Gluten-free Pasta as well as Chow Mein Chinese Noodles lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chow Mein Chinese Noodles contain 3.7 times more Energy, 29.1 times more Fat, 66.1 times more Saturated Fat, 9.8 times more Omega 3, 11 times more Omega 6, 2.3 times more Carbohydrate, 1.4 times more Fiber and 4.1 times more Protein than Cooked Corn Gluten-free Pasta.
• 7 ounces of Cooked Corn Pasta provide inadequate amounts of Omega 3 and Omega 6