Comparing Nutrients in 500 calories Syrups, maple VS Brazilnuts

Weight per 500 calories

• Syrups, maple: 192g
• Brazilnuts: 76g

Dried Brazilnuts have 2.5 times more energy per unit of mass than Syrups, maple, which is very high in comparison to other foods. Syrups, maple having high energy density.

Discover which food has more nutrients per 500 calories - Syrups, maple or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Syrups, maple	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	160% 116g	2.44% 1.77g	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	1.38% 1g	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	% 3.08g	% 0g	g per day for Men 19-50 years
Sucrose	% 112g	% 1.77g	g per day for Men 19-50 years
Fiber	0% 0g	15% 5.7g	38g per day for Men 19-50 years
Protein	0.14% 0.077g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.3% 0.004mg	5.9% 0.077mg	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	4.17% 16.7μg	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	0.59% 0.53mg	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	28.6% 4.3mg	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, maple	Brazilnuts	Recommended Dietary Allowance
Calcium	19.6% 196mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	3.85% 0.035mg	147% 1.32mg	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	2.64% 0.21mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.4mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	40.3% 0.93mg	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	0.55% 3.85mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	0.07% 2.6g	3700g per day for Men 19-50 years

Syrups, Maple VS Brazilnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrups, maple or Brazilnuts?

Lets compare vitamin content per 500 calories of Syrups, maple vs Brazilnuts:

• 500 calories of Syrups, maple have 92 times more Vitamin B2 than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 3.7 times more Vitamin B1 and more Vitamin E than Syrups, maple.
• 500 calories of Syrups, maple have insufficient amounts of Vitamin E
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2
• Both Syrups, maple as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Syrups, maple vs Brazilnuts:

• 500 calories of Syrups, maple have 1.6 times more Calcium and 6 times more Manganese than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 38.2 times more Copper, 8.7 times more Iron, 7.1 times more Magnesium, 143 times more Phosphorus and 1260.5 times more Selenium than Syrups, maple.
• Both Syrups, maple and Brazilnuts contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Syrups, maple lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrups, maple have 14.5 times more Carbohydrate and 65.8 times more Sugars than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 441.2 times more Fat, 909.4 times more Saturated Fat, 565.4 times more Omega 6, more Fiber and 141.2 times more Protein than Syrups, maple.
• Both Syrups, maple and Brazilnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, maple provide inadequate amounts of Omega 6, Fiber and Protein
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Syrups, maple as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 500 calories.