Comparing Nutrients in 300 calories Syrups, corn, high-fructose VS Syrups, maple

Weight per 300 calories

• Syrups, corn, high-fructose: 107g
• Syrups, maple: 115g

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

Which food has more nutrients per 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.071% 0.069g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.025% 0.008g	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	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	111% 80.8g	96% 69.8g	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	0.83% 0.6g	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	% 1.85g	g per day for Men 19-50 years
Sucrose	NA	% 67.3g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0.082% 0.046g	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	6.35% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.56% 0.02mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.58% 0.093mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.23% 0.012mg	0.83% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0.18% 0.002mg	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	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	2.3% 0.021mg	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	0.4% 0.032mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.77% 24.2mg	420mg per day for Men 19-50 years
Manganese	4.36% 0.1mg	146% 3.36mg	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	0.33% 2.3mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.36% 0.75μg	1.26% 0.69μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.14mg	0.92% 14mg	1500mg per day for Men 19-50 years
Zinc	0.19% 0.021mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	1% 37.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Syrups, corn, high-fructose and Syrups, maple have similar amounts of macro-nutrients per 300 kcal
• Both Syrups, corn, high-fructose and Syrups, maple have similar amounts of Energy, Carbohydrate and Sugars per 300 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 300 kcal.