Comparing Nutrients in 500 calories Toppings, nuts in syrup VS Frostings, glaze, prepared-from-recipe

Weight per 500 calories

• Toppings, nuts in syrup: 112g
• Frostings, glaze, prepared-from-recipe: 147g

Toppings, nuts in syrup have 1.3 times more energy per 100g than Frostings, glaze, prepared-from-recipe. It has very high energy density when compared to other foods. Frostings, glaze, prepared-from-recipe having high energy density.

Which food has more nutrients per 500 calories - Toppings, nuts in syrup or Frostings, glaze, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Toppings, nuts in syrup	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.6g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.51% 1.47mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	94% 123g	130g per day for Men 19-50 years
Sugars	56.5% 41g	163% 118g	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	6.76% 2.57g	0% 0g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	1.15% 0.65g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.65% 5.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	0.36% 0.057mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	0.68% 0.009mg	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	7.25% 29μg	0.37% 1.47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.05% 0.073μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.37% 0.33mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.84% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	3.9% 39mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	0.98% 0.009mg	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	14.6% 1.17mg	0.55% 0.044mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60.3mg	0.7% 2.93mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	0.89% 0.021mg	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	19% 132mg	2.72% 19mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	4.26% 2.34μg	2.67% 1.47μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	0.59% 8.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.61% 22.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toppings, nuts in syrup vs Frostings, glaze, prepared-from-recipe:

• Toppings, nuts in syrup have 22.8 times more Vitamin B1, 2 times more Vitamin B2, 22.6 times more Vitamin B6 and 19.8 times more Vitamin B9 than Frostings, glaze, prepared-from-recipe.
• Both Toppings, nuts in syrup as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Toppings, nuts in syrup vs Frostings, glaze, prepared-from-recipe:

• Toppings, nuts in syrup have 68.5 times more Copper, 26.6 times more Iron, 20.6 times more Magnesium, 65.6 times more Manganese, 6.9 times more Phosphorus and 13.3 times more Zinc than Frostings, glaze, prepared-from-recipe.
• Both Toppings, nuts in syrup as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Calcium, Potassium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toppings, nuts in syrup have 31.6 times more Fat, 5.5 times more Saturated Fat, 184.2 times more Omega 3, 150.9 times more Omega 6, more Fiber and 7.8 times more Protein than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain 1.9 times more Carbohydrate and 2.9 times more Sugars than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Frostings, glaze, prepared-from-recipe have similar amounts of Energy per 500 kcal.
• Both Toppings, nuts in syrup as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.