Comparing Nutrients in 100 calories Sugars, maple VS Syrups, corn, high-fructose

Weight per 100 calories

• Sugars, maple: 28g
• Syrups, corn, high-fructose: 35.6g

Sugars, maple have 1.3 times more energy per 100g than Syrups, corn, high-fructose. It has high energy density when compared to other foods. Syrups, corn, high-fructose having high energy density.

Discover which food has more nutrients per 100 calories - Sugars, maple or Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
Sugars, maple	0%	0%	100%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Sugars, maple	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.056g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.032% 0.01g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	21% 27g	130g per day for Men 19-50 years
Sugars	33% 24g	37% 27g	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	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0.05% 0.028g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sugars, maple	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.21% 0.003mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.28% 0.004mg	0.52% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.071% 0.011mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.27% 0.014mg	0.078% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.065% 0.001mg	0% 0mg	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	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugars, maple	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	2.54% 25.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	1.15% 0.01mg	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	5.7% 0.45mg	0.13% 0.011mg	8mg per day for Men 19-50 years
Magnesium	1.28% 5.37mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	1.45% 0.033mg	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	0.12% 0.85mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.28% 77.4mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0.41% 0.23μg	0.45% 0.25μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.1mg	0.047% 0.71mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	0.065% 0.007mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	0.23% 8.54g	3700g per day for Men 19-50 years

Sugars, Maple VS Syrups, Corn, High-fructose Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sugars, maple or Syrups, corn, high-fructose?

Lets compare vitamin content per 100 calories of Sugars, maple vs Syrups, corn, high-fructose:

• Both Sugars, maple and Syrups, corn, high-fructose have similar amounts of vitamins per 100 kcal
• Both Sugars, maple as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Sugars, maple vs Syrups, corn, high-fructose:

• 100 calories of Sugars, maple have more Calcium, 2.7 times more Copper, 42.6 times more Iron, 37.3 times more Manganese, more Potassium and 240.5 times more Zinc than Syrups, corn, high-fructose.
• 100 calories of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Copper, Iron, Manganese, Potassium and Zinc
• Both Sugars, maple as well as Syrups, corn, high-fructose lack sufficient amounts of Magnesium, Phosphorus and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Sugars, maple and Syrups, corn, high-fructose have similar amounts of macro-nutrients per 100 kcal
• Both Sugars, maple and Syrups, corn, high-fructose offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Sugars, maple as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 100 calories.