Comparing Nutrients in 500 calories Syrup, fruit flavored VS Snacks, popcorn, cakes

Weight per 500 calories

• Syrup, fruit flavored: 192g
• Snacks, popcorn, cakes: 130g

Snacks, popcorn, cakes have 1.5 times more energy per unit of mass than Syrup, fruit flavored, which is high in comparison to other foods. Syrup, fruit flavored having high energy density.

Discover which food has more nutrients per 500 calories - Syrup, fruit flavored or Snacks, popcorn, cakes?

Macros Ratio

	Protein	Fat	Carbs
Syrup, fruit flavored	0%	0%	100%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Syrup, fruit flavored	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.039% 0.038g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.95% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	80.2% 104g	130g per day for Men 19-50 years
Sugars	172% 125g	1.3% 0.94g	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	0% 0g	9.94% 3.78g	38g per day for Men 19-50 years
Protein	0% 0g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Syrup, fruit flavored	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.58% 5.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	8.14% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.62% 0.021mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	49% 7.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18% 0.24mg	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	5.86% 23.4μg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, fruit flavored	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	0% 0mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	1.5% 0.013mg	82.3% 0.74mg	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	0.72% 0.057mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	0.46% 1.9mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	55.8% 1.3mg	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	51.5% 361mg	700mg per day for Men 19-50 years
Potassium	0.056% 1.9mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	1.04% 0.11mg	47.2% 5.2mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	0.18% 6.5g	3700g per day for Men 19-50 years

Syrup, Fruit Flavored VS Snacks, Popcorn, Cakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrup, fruit flavored or Snacks, popcorn, cakes?

Lets compare vitamin content per 500 calories of Syrup, fruit flavored vs Snacks, popcorn, cakes:

• 500 kcal of Snacks, popcorn, cakes contain 11 times more Vitamin B2, more Vitamin B3, more Vitamin B5 and more Vitamin B6 than Syrup, fruit flavored.
• 500 calories of Syrup, fruit flavored have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Syrup, fruit flavored as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Syrup, fruit flavored vs Snacks, popcorn, cakes:

• 500 kcal of Snacks, popcorn, cakes contain 55.2 times more Copper, 42.4 times more Iron, 108.1 times more Magnesium, 334.7 times more Manganese, more Phosphorus, 222.3 times more Potassium, 16.8 times more Selenium, more Sodium and 45.2 times more Zinc than Syrup, fruit flavored.
• 500 calories of Syrup, fruit flavored lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Syrup, fruit flavored as well as Snacks, popcorn, cakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrup, fruit flavored have 132.8 times more Sugars than Snacks, popcorn, cakes.
• While 500 kcal of Snacks, popcorn, cakes contain more Omega 6 and more Protein than Syrup, fruit flavored.
• Both Syrup, fruit flavored and Snacks, popcorn, cakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Syrup, fruit flavored provide inadequate amounts of Omega 6 and Protein
• Both Syrup, fruit flavored as well as Snacks, popcorn, cakes provide inadequate amounts of Omega 3 and Fiber in 500 calories.