Comparing Nutrients in 500 calories Syrups, corn, light VS Syrups, corn, high-fructose

Weight per 500 calories

• Syrups, corn, light: 177g
• Syrups, corn, high-fructose: 178g

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

Which food has more nutrients per 500 calories - Syrups, corn, light or Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Syrups, corn, light	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	104% 135g	130g per day for Men 19-50 years
Sugars	187% 136g	186% 135g	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	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.39% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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% 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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	2.3% 23mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	5.73% 0.052mg	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% 0mg	0.67% 0.053mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.77mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	7.27% 0.17mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	0.052% 1.77mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	2.25% 1.24μg	2.26% 1.25μg	55μg per day for Men 19-50 years
Sodium	7.3% 110mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	0.32% 0.036mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrups, corn, light vs Syrups, corn, high-fructose:

• Syrups, corn, light have more Vitamin B1 than Syrups, corn, high-fructose.
• Both Syrups, corn, light as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, 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 Syrups, corn, light vs Syrups, corn, high-fructose:

• Syrups, corn, light have 30.8 times more Sodium and 21.8 times more Zinc than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain more Copper and more Manganese than Syrups, corn, light.
• Both Syrups, corn, light as well as Syrups, corn, high-fructose have insufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Syrups, corn, light and Syrups, corn, high-fructose have similar amounts of macro-nutrients per 500 kcal
• Both Syrups, corn, light and Syrups, corn, high-fructose have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Syrups, corn, light as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 500 kcal.