Comparing Nutrients in 100 calories Candies, halavah, plain VS Syrups, table blends, pancake, reduced-calorie

Weight per 100 calories

• Candies, halavah, plain: 21.3g
• Syrups, table blends, pancake, reduced-calorie: 60.6g

Candies, halavah, plain have 2.8 times more energy per 100g than Syrups, table blends, pancake, reduced-calorie. It has very high energy density when compared to other foods. Syrups, table blends, pancake, reduced-calorie having above average energy density.

Which food has more nutrients per 100 calories - Candies, halavah, plain or Syrups, table blends, pancake, reduced-calorie?

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Syrups, table blends, pancake, reduced-calorie	0%	0%	100%

Macro Nutrients

	Candies, halavah, plain	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.73% 4.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	20.8% 27g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	2.52% 0.96g	0% 0g	38g per day for Men 19-50 years
Protein	4.76% 2.66g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.53% 0.09mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.44% 0.019mg	0.14% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	0.015% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.74% 0.037mg	0.061% 0.003mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	0.14% 0.002mg	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	3.46% 14μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.36% 0.009μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.024% 0.021mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Calcium	0.7% 7.04mg	0.61% 6.06mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	1.2% 0.011mg	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	0.23% 0.018mg	8mg per day for Men 19-50 years
Magnesium	11% 46.5mg	0.29% 1.2mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	0.58% 0.013mg	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	18.5% 129mg	3.72% 26mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	0.053% 1.8mg	3400mg per day for Men 19-50 years
Selenium	4.46% 2.45μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	2.77% 41.6mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	8.37% 0.92mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.9% 33.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Candies, halavah, plain vs Syrups, table blends, pancake, reduced-calorie:

• Candies, halavah, plain have 6 times more Vitamin B1, 10.3 times more Vitamin B2, 251.2 times more Vitamin B3, 40.8 times more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, reduced-calorie.
• Both Candies, halavah, plain as well as Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Candies, halavah, plain vs Syrups, table blends, pancake, reduced-calorie:

• Candies, halavah, plain have 23.5 times more Copper, 53.1 times more Iron, 38.3 times more Magnesium, 14 times more Manganese, 5 times more Phosphorus, 21.9 times more Potassium, 8.1 times more Selenium and 7.6 times more Zinc than Syrups, table blends, pancake, reduced-calorie.
• While Syrups, table blends, pancake, reduced-calorie contain 2.6 times more Sodium than Candies, halavah, plain.
• Both Candies, halavah, plain as well as Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Candies, halavah, plain have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, table blends, pancake, reduced-calorie.
• While Syrups, table blends, pancake, reduced-calorie contain 2.1 times more Carbohydrate than Candies, halavah, plain.
• Both Candies, halavah, plain and Syrups, table blends, pancake, reduced-calorie have similar amounts of Energy per 100 kcal.
• Both Candies, halavah, plain as well as Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.