Comparing Nutrients in 300 calories Syrups, maple VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Syrups, maple: 115g
• Canned Carrots with Liquids and Salt: 1304g

Syrups, maple have 11.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Syrups, maple or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Syrups, maple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.069g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	54% 70g	130g per day for Men 19-50 years
Sugars	96% 69.8g	44.3% 32g	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	0.83% 0.6g	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	% 1.85g	NA	g per day for Men 19-50 years
Sucrose	% 67.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	0.082% 0.046g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.35% 0.076mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.093mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.83% 0.042mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.18% 0.002mg	112% 1.46mg	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	26% 104μg	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	29% 26mg	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	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	2.3% 0.021mg	149% 1.34mg	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	1.6% 0.13mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	5.77% 24.2mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	255% 5.87mg	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	0.33% 2.3mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	1.26% 0.69μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.92% 14mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	1% 37.4g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrups, maple vs Canned Carrots with Liquids and Salt:

• Syrups, maple have 4.2 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3.3 times more Vitamin B1, 58.8 times more Vitamin B3, 43.6 times more Vitamin B5, 633 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• Both Syrups, maple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Syrups, maple vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, 64.7 times more Copper, 53.4 times more Iron, 4.8 times more Magnesium, 1.7 times more Manganese, 113 times more Phosphorus, 9.2 times more Potassium, 7.5 times more Selenium, 226.1 times more Sodium, 2.2 times more Zinc and 32.5 times more Water than Syrups, maple.

Comparison of macro-nutrients per 300 calories:

• Syrups, maple have 2.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Omega 3, 37.2 times more Omega 6, more Fiber and 163.9 times more Protein than Syrups, maple.
• Both Syrups, maple and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Syrups, maple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.