Comparing Nutrients in 500 calories Baking Chocolate Mexican Squares VS Syrups, table blends, pancake, reduced-calorie

Weight per 500 calories

• Baking Chocolate Mexican Squares: 117g
• Syrups, table blends, pancake, reduced-calorie: 303g

Baking Chocolate Mexican Squares have 2.6 times more energy per 100g than Syrups, table blends, pancake, reduced-calorie. It has very high energy density when compared to other foods. Syrups, table blends, pancake, reduced-calorie having above average energy density.

Which food has more nutrients per 500 calories - Baking Chocolate Mexican Squares or Syrups, table blends, pancake, reduced-calorie?

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Syrups, table blends, pancake, reduced-calorie	0%	0%	100%

Macro Nutrients

	Baking Chocolate Mexican Squares	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	104% 135g	130g per day for Men 19-50 years
Sugars	112% 81.5g	137% 99g	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	12.4% 4.7g	0% 0g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.58% 0.067mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.48% 0.12mg	0.7% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	0.076% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.23% 0.21mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.07% 0.04mg	0.7% 0.009mg	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	1.47% 5.87μg	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	0.13% 0.12mg	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	2.8% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Syrups, table blends, pancake, reduced-calorie	Recommended Dietary Allowance
Calcium	4% 40mg	3.03% 30.3mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	6.06% 0.055mg	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	32% 2.56mg	1.14% 0.091mg	8mg per day for Men 19-50 years
Magnesium	26.5% 112mg	1.44% 6.06mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	2.9% 0.067mg	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	24% 167mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	0.27% 9.1mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.52mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.48mg	5.5% 0.61mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baking Chocolate Mexican Squares vs Syrups, table blends, pancake, reduced-calorie:

• Baking chocolate, mexican, squares have 13.6 times more Vitamin B2 and 177.1 times more Vitamin B3 than Syrups, table blends, pancake, reduced-calorie.
• Both Baking chocolate, mexican, squares and Syrups, table blends, pancake, reduced-calorie have similar amounts of Vitamin B1 per 500 kcal.
• Both Baking chocolate, mexican, squares as well as Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Baking Chocolate Mexican Squares vs Syrups, table blends, pancake, reduced-calorie:

• Baking chocolate, mexican, squares have 14.4 times more Copper, 28.1 times more Iron, 18.4 times more Magnesium, 7.9 times more Manganese, 1.3 times more Phosphorus, 51.3 times more Potassium and 2.4 times more Zinc than Syrups, table blends, pancake, reduced-calorie.
• While Syrups, table blends, pancake, reduced-calorie contain 153.2 times more Sodium than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares as well as Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baking chocolate, mexican, squares have more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, table blends, pancake, reduced-calorie.
• While Syrups, table blends, pancake, reduced-calorie contain 1.5 times more Carbohydrate than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Syrups, table blends, pancake, reduced-calorie have similar amounts of Energy and Sugars per 500 kcal.
• Both Baking chocolate, mexican, squares as well as Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.