Comparing Nutrients in 14 ounces Molasses VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Molasses	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	39.7% 1151kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	409% 297g	8.05% 5.83g	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	70% 51g	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	% 47.2g	NA	g per day for Men 19-50 years
Sucrose	% 117g	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	0% 0g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Molasses	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	81.4% 814mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	16% 0.14mg	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	234% 18.7mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	44% 1mg	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	17.6% 123mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	171% 5811mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.35% 87g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Molasses versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Molasses vs Frozen Broccoli Spears:

• 14 ounces of Molasses have 2 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.8 times more Vitamin B6 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 1.8 times more Vitamin B1, 57 times more Vitamin B2, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• 14 ounces of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Molasses as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Molasses vs Frozen Broccoli Spears:

• 14 ounces of Molasses have 5 times more Calcium, 13.5 times more Copper, 6.6 times more Iron, 15.1 times more Magnesium, 6 times more Manganese, 5.9 times more Potassium, 9.4 times more Selenium and 2.2 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.9 times more Phosphorus and 4.1 times more Water than Molasses.
• Both Molasses and Frozen Broccoli Spears contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Molasses have 10 times more Energy, 14 times more Carbohydrate and 50.8 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Omega 3, more Fiber and more Protein than Molasses.
• 14 ounces of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Molasses as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.