Comparing Nutrients in 300 calories Jams and preserves, apricot VS Syrups, table blends, pancake, with 2% maple, with added potassium

Weight per 300 calories

• Jams and preserves, apricot: 124g
• Syrups, table blends, pancake, with 2% maple, with added potassium: 113g

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

Which food has more nutrients per 300 calories - Jams and preserves, apricot or Syrups, table blends, pancake, with 2% maple, with added potassium?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, apricot	1%	1%	98%
Syrups, table blends, pancake, with 2% maple, with added potassium	0%	0%	100%

Macro Nutrients

	Jams and preserves, apricot	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.039% 0.012g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	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	60.6% 78.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.55% 0.87g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, apricot	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Vitamin A	1.38% 12.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.5% 0.025mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	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	0.31% 1.24μg	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	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	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Calcium	2.48% 24.8mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	5.66% 0.051mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	1.2% 4.96mg	0.54% 2.26mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	9.1% 0.21mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	0.73% 25mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.48μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	0.68% 0.074mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	1.16% 42.8g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jams and preserves, apricot vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Jams and preserves, apricot have more Vitamin C than Syrups, table blends, pancake, with 2% maple, with added potassium.
• Both Jams and preserves, apricot as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Jams and preserves, apricot vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Jams and preserves, apricot have 2.4 times more Copper, 7.7 times more Iron and 3.7 times more Selenium than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While Syrups, table blends, pancake, with 2% maple, with added potassium contain 4.2 times more Manganese and 1.4 times more Sodium than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Jams and preserves, apricot and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of macro-nutrients per 300 kcal
• Both Jams and preserves, apricot and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Jams and preserves, apricot as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.