Comparing Nutrients in 500 calories Syrup, maple, Canadian VS Sugar, turbinado

Weight per 500 calories

• Syrup, maple, Canadian: 185g
• Sugar, turbinado: 125g

Sugar, turbinado has 1.5 times more energy per unit of mass than Syrup, maple, Canadian, which is high in comparison to other foods. Syrup, maple, Canadian having high energy density.

Which food has more nutrients per 500 calories - Syrup, maple, Canadian or Sugar, turbinado?

Macros Ratio

	Protein	Fat	Carbs
Syrup, maple, Canadian	0%	0%	100%
Sugar, turbinado	0%	0%	100%

Macro Nutrients

	Syrup, maple, Canadian	Sugar, turbinado	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	96% 125g	130g per day for Men 19-50 years
Sugars	153% 111g	171% 124g	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	0.87% 0.63g	0% 0g	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	% 1.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 109g	% 124g	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Syrup, maple, Canadian	Sugar, turbinado	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, maple, Canadian	Sugar, turbinado	Recommended Dietary Allowance
Calcium	20% 202mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	NA	1.25% 0.011mg	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	2.55% 0.2mg	5.8% 0.46mg	8mg per day for Men 19-50 years
Magnesium	9.26% 39mg	0.6% 2.5mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	2.5% 0.058mg	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	NA	0.18% 1.25mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	1.07% 36.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.25% 3.76mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	0.34% 0.038mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.001% 0.038g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrup, maple, Canadian vs Sugar, turbinado:

Both Syrup, maple, Canadian and Sugar, turbinado have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Syrup, maple, Canadian vs Sugar, turbinado:

• Syrup, maple, Canadian has 13.4 times more Calcium, 15.5 times more Magnesium, 73.9 times more Manganese, 11.5 times more Potassium and 34.5 times more Zinc than Sugar, turbinado.
• While Sugar, turbinado contains 2.3 times more Iron than Syrup, maple, Canadian.

Comparison of macro-nutrients per 500 calories:

Both Syrup, maple, Canadian and Sugar, turbinado have similar amounts of macro-nutrients per 500 kcal
• Both Syrup, maple, Canadian and Sugar, turbinado have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Syrup, maple, Canadian as well as Sugar, turbinado have insufficient amounts of Fat, Fructose, Glucose, Sucrose and Protein in 500 kcal.