Comparing Nutrients in 300 calories Powdered sugar VS Sugars, maple

Weight per 300 calories

• Powdered sugar: 77g
• Sugars, maple: 84.7g

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

Which food has more nutrients per 300 calories - Powdered sugar or Sugars, maple?

Macros Ratio

	Protein	Fat	Carbs
Powdered sugar	0%	0%	100%
Sugars, maple	0%	0%	100%

Macro Nutrients

	Powdered sugar	Sugars, maple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.095% 0.031g	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	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	59.3% 77g	130g per day for Men 19-50 years
Sugars	104% 75.4g	99% 72g	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	0% 0g	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	% 0g	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% 0g	0.15% 0.085g	56g per day for Men 19-50 years

Vitamins

	Powdered sugar	Sugars, 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	0.64% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.21% 0.034mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.81% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0.2% 0.003mg	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

	Powdered sugar	Sugars, maple	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	7.63% 76.3mg	1000mg per day for Men 19-50 years
Copper	0.6% 0.005mg	9.32% 0.084mg	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	0.58% 0.046mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	0.13% 0.003mg	163% 3.75mg	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	0.36% 2.54mg	700mg per day for Men 19-50 years
Potassium	0.045% 1.54mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	0.84% 0.46μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.62% 9.32mg	1500mg per day for Men 19-50 years
Zinc	0.07% 0.008mg	46.7% 5.14mg	11mg per day for Men 19-50 years
Water	0.005% 0.18g	0.18% 6.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powdered sugar vs Sugars, maple:

Both Sugars, powdered and Sugars, maple have similar amounts of vitamins per 300 kcal
• Both Sugars, powdered as well as Sugars, maple 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 300 kcal.

Comparing minerals per 300 calories for Powdered sugar vs Sugars, maple:

• Sugars, maple contain 98.9 times more Calcium, 15.5 times more Copper, 29.5 times more Iron, more Magnesium, 1214.8 times more Manganese, 150.5 times more Potassium and 665.9 times more Zinc than Sugars, powdered.
• Both Sugars, powdered as well as Sugars, maple have insufficient amounts of Phosphorus and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Sugars, powdered and Sugars, maple have similar amounts of macro-nutrients per 300 kcal
• Both Sugars, powdered and Sugars, maple have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Sugars, powdered as well as Sugars, maple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.