Comparing Nutrients in 5 ounces Sugar VS Powdered sugar

Macros Ratio

	Protein	Fat	Carbs
Sugar	0%	0%	100%
Powdered sugar	0%	0%	100%

Macro Nutrients

	Sugar	Powdered sugar	Recommended Dietary Allowance
Energy	19% 549kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	109% 142g	109% 141g	130g per day for Men 19-50 years
Sugars	195% 141g	191% 139g	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% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 141g	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

	Sugar	Powdered sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.07% 0.027mg	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% 0mg	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

	Sugar	Powdered sugar	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	1.1% 0.01mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0.89% 0.071mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0.25% 0.006mg	0.25% 0.006mg	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	0.083% 2.83mg	0.083% 2.83mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.001% 0.028g	0.009% 0.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sugar vs Powdered sugar:

Both Sugars, white granulated and Sugars, powdered have similar amounts of vitamins per 5 oz
• Both Sugars, white granulated and Sugars, powdered have similar amounts of Vitamin B2 per 5 oz.
• Both Sugars, white granulated as well as Sugars, powdered have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sugar vs Powdered sugar:

Both Sugars, white granulated and Sugars, powdered have similar amounts of minerals per 5 oz
• Both Sugars, white granulated and Sugars, powdered have similar amounts of Selenium per 5 oz.
• Both Sugars, white granulated as well as Sugars, powdered have insufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Sugars, white granulated and Sugars, powdered have similar amounts of macro-nutrients per 5 oz
• Both Sugars, white granulated and Sugars, powdered have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Sugars, white granulated as well as Sugars, powdered have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose, Sucrose, Fiber and Protein in 5 oz.