Comparing Nutrients in 500 calories Syrups, sorghum VS Syrups, table blends, pancake, with 2% maple

Weight per 500 calories

• Syrups, sorghum: 172g
• Syrups, table blends, pancake, with 2% maple: 189g

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

Which food has more nutrients per 500 calories - Syrups, sorghum or Syrups, table blends, pancake, with 2% maple?

Macros Ratio

	Protein	Fat	Carbs
Syrups, sorghum	0%	0%	100%
Syrups, table blends, pancake, with 2% maple	0%	0%	100%

Macro Nutrients

	Syrups, sorghum	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.19% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.034g	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	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	101% 131g	130g per day for Men 19-50 years
Sugars	178% 129g	109% 79.2g	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, sorghum	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0.79% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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, sorghum	Syrups, table blends, pancake, with 2% maple	Recommended Dietary Allowance
Calcium	26% 259mg	0.94% 9.43mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	9.43% 0.085mg	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	82% 6.55mg	1.65% 0.13mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	0.9% 3.77mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	15% 0.35mg	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	13.8% 97mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	0.33% 11.3mg	3400mg per day for Men 19-50 years
Selenium	5.33% 2.93μg	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	6.43% 0.71mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	1.06% 39g	1.53% 56.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrups, sorghum vs Syrups, table blends, pancake, with 2% maple:

• Syrups, sorghum have 18.3 times more Vitamin B1, 8.3 times more Vitamin B2, 91.8 times more Vitamin B5 and more Vitamin B6 than Syrups, table blends, pancake, with 2% maple.
• Both Syrups, sorghum as well as Syrups, table blends, pancake, with 2% maple have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Syrups, sorghum vs Syrups, table blends, pancake, with 2% maple:

• Syrups, sorghum have 27.4 times more Calcium, 2.6 times more Copper, 49.6 times more Iron, 45.7 times more Magnesium, 7.6 times more Manganese, 5.1 times more Phosphorus, 152.3 times more Potassium, 3.9 times more Selenium and 1.6 times more Zinc than Syrups, table blends, pancake, with 2% maple.
• While Syrups, table blends, pancake, with 2% maple contain 8.3 times more Sodium than Syrups, sorghum.

Comparison of macro-nutrients per 500 calories:

• Syrups, sorghum have 1.6 times more Sugars than Syrups, table blends, pancake, with 2% maple.
• Both Syrups, sorghum and Syrups, table blends, pancake, with 2% maple have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Syrups, sorghum as well as Syrups, table blends, pancake, with 2% maple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 500 kcal.