Comparing Nutrients in 500 calories Sweeteners, sugar substitute, granulated, brown VS Sweetener, syrup, agave

Weight per 500 calories

• Sweeteners, sugar substitute, granulated, brown: 144g
• Sweetener, syrup, agave: 161g

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

Which food has more nutrients per 500 calories - Sweeteners, sugar substitute, granulated, brown or Sweetener, syrup, agave?

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	95% 123g	130g per day for Men 19-50 years
Sugars	8% 5.8g	151% 110g	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% 0g	124% 89.7g	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	% 1.57g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.28% 0.86g	0.85% 0.32g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	0.26% 0.15g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	NA	1.43% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.66% 0.022mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.66% 0.022mg	29% 0.38mg	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	NA	12% 48.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	30.5% 27.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.5% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	127% 1267mg	0.16% 1.6mg	1000mg per day for Men 19-50 years
Copper	1.12% 0.01mg	1.6% 0.015mg	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	2.9% 0.23mg	1.8% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.06% 8.65mg	0.38% 1.6mg	420mg per day for Men 19-50 years
Manganese	1.38% 0.032mg	0.35% 0.008mg	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	0.23% 1.6mg	700mg per day for Men 19-50 years
Potassium	1.65% 56mg	0.19% 6.45mg	3400mg per day for Men 19-50 years
Selenium	NA	5% 2.74μg	55μg per day for Men 19-50 years
Sodium	55% 824mg	0.43% 6.45mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.058mg	0.15% 0.016mg	11mg per day for Men 19-50 years
Water	0.36% 13g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweeteners, sugar substitute, granulated, brown vs Sweetener, syrup, agave:

• Sweetener, syrup, agave contains 9.1 times more Vitamin B1, 12.3 times more Vitamin B2 and 17.5 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 500 calories for Sweeteners, sugar substitute, granulated, brown vs Sweetener, syrup, agave:

• Sweeteners, sugar substitute, granulated, brown have 785.3 times more Calcium and 127.8 times more Sodium than Sweetener, syrup, agave.
• Both Sweeteners, sugar substitute, granulated, brown as well as Sweetener, syrup, agave have insufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweeteners, sugar substitute, granulated, brown have 20.4 times more Protein than Sweetener, syrup, agave.
• While Sweetener, syrup, agave contains 18.9 times more Sugars and more Fructose than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown and Sweetener, syrup, agave have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweeteners, sugar substitute, granulated, brown as well as Sweetener, syrup, agave have insufficient amounts of Fat, Glucose, Sucrose and Fiber in 500 kcal.