Comparing Nutrients in 14 ounces Marmalade, orange VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Molasses	0%	0%	100%

Macro Nutrients

	Marmalade, orange	Molasses	Recommended Dietary Allowance
Energy	33.7% 976kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	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	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	228% 297g	130g per day for Men 19-50 years
Sugars	328% 238g	409% 297g	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	70% 51g	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	% 47.2g	g per day for Men 19-50 years
Sucrose	NA	% 117g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	0% 0g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Molasses	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.3% 0.21mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	205% 2.66mg	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	8.93% 35.7μg	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	21% 19mg	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	1.6% 0.24mg	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

	Marmalade, orange	Molasses	Recommended Dietary Allowance
Calcium	15% 151mg	81.4% 814mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	215% 1.93mg	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	7.44% 0.6mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	264% 6.07mg	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	2.27% 16mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	171% 5811mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	128% 70.6μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Marmalade, orange vs Molasses:

• Marmalade, orange has 12.5 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While Molasses contain 8.2 times more Vitamin B1, 17.9 times more Vitamin B3, 53.6 times more Vitamin B5 and 35.3 times more Vitamin B6 than Marmalade, orange.
• Both Marmalade, orange as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Marmalade, orange vs Molasses:

• Marmalade, orange has 1.5 times more Sodium than Molasses.
• While Molasses contain 5.4 times more Calcium, 5.4 times more Copper, 31.5 times more Iron, 121 times more Magnesium, 76.5 times more Manganese, 7.8 times more Phosphorus, 39.6 times more Potassium, 29.7 times more Selenium and 7.3 times more Zinc than Marmalade, orange.

Comparison of macro-nutrients per 14 ounces:

• Marmalade, orange has more Fiber than Molasses.
• Both Marmalade, orange and Molasses have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Marmalade, orange as well as Molasses have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.