Comparing Nutrients in 300 calories Jams and preserves, apricot VS Snacks, corn cakes, very low sodium

Weight per 300 calories

• Jams and preserves, apricot: 124g
• Snacks, corn cakes, very low sodium: 77.5g

Snacks, corn cakes, very low sodium have 1.6 times more energy per unit of mass than Jams and preserves, apricot, which is high in comparison to other foods. Jams and preserves, apricot having above average energy density.

Which food has more nutrients per 300 calories - Jams and preserves, apricot or Snacks, corn cakes, very low sodium?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, apricot	1%	1%	98%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Jams and preserves, apricot	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.039% 0.012g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	74.2% 54g	NA	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	0.98% 0.37g	NA	38g per day for Men 19-50 years
Protein	1.55% 0.87g	11.2% 6.28g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, apricot	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	1.38% 12.4μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.5% 0.025mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	8.35% 0.11mg	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	0.31% 1.24μg	3.7% 14.7μg	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	12% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.07% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, apricot	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	2.48% 24.8mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	36% 0.33mg	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	7.6% 0.61mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.2% 4.96mg	21% 88.4mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	61% 1.4mg	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	0.53% 3.7mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	3.58% 122mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.48μg	14% 7.67μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	0.68% 0.074mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.16% 42.8g	0.096% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jams and preserves, apricot vs Snacks, corn cakes, very low sodium:

• Jams and preserves, apricot have more Vitamin C than Snacks, corn cakes, very low sodium.
• While Snacks, corn cakes, very low sodium contain more Vitamin B1, 89.5 times more Vitamin B3, 26 times more Vitamin B5, 4.4 times more Vitamin B6 and 11.9 times more Vitamin B9 than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Jams and preserves, apricot vs Snacks, corn cakes, very low sodium:

• Jams and preserves, apricot have 2.3 times more Sodium than Snacks, corn cakes, very low sodium.
• While Snacks, corn cakes, very low sodium contain 2.6 times more Copper, 1.8 times more Iron, 17.8 times more Magnesium, 28.4 times more Manganese, 32.7 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium and 20.8 times more Zinc than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Snacks, corn cakes, very low sodium have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Jams and preserves, apricot have 1.2 times more Carbohydrate than Snacks, corn cakes, very low sodium.
• While Snacks, corn cakes, very low sodium contain more Omega 6 and 7.2 times more Protein than Jams and preserves, apricot.
• Both Jams and preserves, apricot and Snacks, corn cakes, very low sodium have similar amounts of Energy per 300 kcal.
• Both Jams and preserves, apricot as well as Snacks, corn cakes, very low sodium have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.