Comparing Nutrients in 500 calories Multi-grain Bread VS Syrups, grenadine

Weight per 500 calories

• Multi-grain Bread: 189g
• Syrups, grenadine: 187g

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

Which food has more nutrients per 500 calories - Multi-grain Bread or Syrups, grenadine?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Syrups, grenadine	0%	0%	100%

Macro Nutrients

	Multi-grain Bread	Syrups, grenadine	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	0% 0g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	96% 125g	130g per day for Men 19-50 years
Sugars	16.6% 12g	120% 87g	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	6.38% 4.62g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	0% 0g	38g per day for Men 19-50 years
Protein	45% 25.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Syrups, grenadine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	1.44% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	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	35.4% 142μg	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	0.21% 0.19mg	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	4.65% 0.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Syrups, grenadine	Recommended Dietary Allowance
Calcium	19.4% 194mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	5.4% 0.049mg	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	59% 4.7mg	1.17% 0.093mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	1.78% 7.46mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	NA	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	61.5% 430mg	1.07% 7.46mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	1.54% 52.2mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	2.04% 1.1μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	3.36% 50.4mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.9% 69.7g	1.63% 60.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Multi-grain Bread vs Syrups, grenadine:

• Multi-grain Bread has more Vitamin B1, 13.2 times more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Syrups, grenadine.
• Both Multi-grain Bread as well as Syrups, grenadine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Multi-grain Bread vs Syrups, grenadine:

• Multi-grain Bread has 17.4 times more Calcium, 11 times more Copper, 50.6 times more Iron, 19.7 times more Magnesium, 57.6 times more Phosphorus, 8.3 times more Potassium, 55.5 times more Selenium, 14.3 times more Sodium and 13.2 times more Zinc than Syrups, grenadine.

Comparison of macro-nutrients per 500 calories:

• Multi-grain Bread has more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, grenadine.
• While Syrups, grenadine contain 1.5 times more Carbohydrate and 7.2 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Syrups, grenadine have similar amounts of Energy per 500 kcal.
• Both Multi-grain Bread as well as Syrups, grenadine have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.