Comparing Nutrients in 100 grams 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	12.3% 357kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	22% 21.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.27% 0.9g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	49% 63.6g	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	29% 11g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Corn Gluten-free Pasta	Chow Mein	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.3% 0.043mg	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	6.25% 25μg	31.3% 125μg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Corn Gluten-free Pasta	Chow Mein	Recommended Dietary Allowance
Calcium	0.4% 4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	13.8% 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	11.6% 0.93mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	25% 0.58mg	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	36% 253mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	8.65% 294mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	52% 28.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	57.7% 866mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	7.36% 0.81mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.043% 1.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Corn Gluten-free Pasta vs Chow Mein:

• Dry Corn Gluten-free Pasta has more Vitamin A and 4.8 times more Vitamin B6 than Chow Mein Chinese Noodles.
• While 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 B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Dry Corn Gluten-free Pasta vs Chow Mein:

• Dry Corn Gluten-free Pasta has 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 Chinese Noodles.
• While 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 Chinese Noodles have similar amounts of Manganese per 100 g.
• Both Dry Corn Gluten-free Pasta as well as Chow Mein Chinese Noodles have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Corn Gluten-free Pasta has 1.2 times more Carbohydrate and 1.6 times more Fiber than Chow Mein Chinese Noodles.
• While 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.
• Both Dry Corn Gluten-free Pasta as well as Chow Mein Chinese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.