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

Weight per 100 calories

• Syrups, corn, high-fructose: 35.6g
• Syrups, maple: 38.5g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Syrups, corn, high-fructose	Syrups, maple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.024% 0.023g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.008% 0.003g	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% 0g	0.038% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	20% 25.8g	130g per day for Men 19-50 years
Sugars	37% 27g	32% 23.3g	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	0.28% 0.2g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 22.4g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0.027% 0.015g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, high-fructose	Syrups, maple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.52% 0.007mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.19% 0.031mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.078% 0.004mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0.059% 0.001mg	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

	Syrups, corn, high-fructose	Syrups, maple	Recommended Dietary Allowance
Calcium	0% 0mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	1.15% 0.01mg	0.77% 0.007mg	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	0.13% 0.011mg	0.53% 0.042mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.92% 8.08mg	420mg per day for Men 19-50 years
Manganese	1.45% 0.033mg	48.6% 1.1mg	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% 0mg	0.11% 0.77mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	2.4% 81.5mg	3400mg per day for Men 19-50 years
Selenium	0.45% 0.25μg	0.42% 0.23μg	55μg per day for Men 19-50 years
Sodium	0.047% 0.71mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	0.065% 0.007mg	5.14% 0.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Syrups, maple contain more Vitamin B1 and 72.2 times more Vitamin B2 than Syrups, corn, high-fructose.
• Both Syrups, corn, high-fructose as well as Syrups, maple have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

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

• Syrups, corn, high-fructose have 1.5 times more Copper than Syrups, maple.
• While Syrups, maple contain more Calcium, more Magnesium, 33.4 times more Manganese, more Potassium and 79.4 times more Zinc than Syrups, corn, high-fructose.
• Both Syrups, corn, high-fructose as well as Syrups, maple have insufficient amounts of Iron, Phosphorus and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Syrups, corn, high-fructose and Syrups, maple have similar amounts of macro-nutrients per 100 kcal
• Both Syrups, corn, high-fructose and Syrups, maple have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Syrups, corn, high-fructose as well as Syrups, maple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 100 kcal.