Comparing Nutrients in 300 calories Syrups, corn, dark VS Syrups, corn, light

Weight per 300 calories

• Syrups, corn, dark: 105g
• Syrups, corn, light: 106g

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

Which food has more nutrients per 300 calories - Syrups, corn, dark or Syrups, corn, light?

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, dark	0%	0%	100%
Syrups, corn, light	0%	1%	99%

Macro Nutrients

	Syrups, corn, dark	Syrups, corn, light	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	112% 81.4g	112% 81.4g	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% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, dark	Syrups, corn, light	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.96% 0.012mg	5.2% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.73% 0.009mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.13% 0.021mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.73% 0.009mg	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

	Syrups, corn, dark	Syrups, corn, light	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.38% 13.8mg	1000mg per day for Men 19-50 years
Copper	6.18% 0.056mg	0% 0mg	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	4.85% 0.39mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	2% 8.4mg	0.25% 1.06mg	420mg per day for Men 19-50 years
Manganese	4.56% 0.1mg	0% 0mg	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	1.65% 11.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.36% 46mg	0.031% 1.06mg	3400mg per day for Men 19-50 years
Selenium	5.53% 3.04μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	4.4% 65.7mg	1500mg per day for Men 19-50 years
Zinc	0.38% 0.042mg	4.24% 0.47mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrups, corn, dark vs Syrups, corn, light:

• Syrups, corn, light contain 5.4 times more Vitamin B1 than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Syrups, corn, light have insufficient amounts of Vitamin A, 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 Syrups, corn, dark vs Syrups, corn, light:

• Syrups, corn, dark have more Copper, more Iron, more Manganese, 4.1 times more Selenium and 2.5 times more Sodium than Syrups, corn, light.
• While Syrups, corn, light contain 11.1 times more Zinc than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Syrups, corn, light have insufficient amounts of Calcium, Magnesium, Phosphorus and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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