Comparing Nutrients in 14 ounces Molasses VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Molasses	Roasted Cashews	Recommended Dietary Allowance
Energy	39.7% 1151kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	100% 130g	130g per day for Men 19-50 years
Sugars	409% 297g	27.4% 20g	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	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Molasses	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	78% 1mg	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	68.5% 274μg	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	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Roasted Cashews	Recommended Dietary Allowance
Calcium	81.4% 814mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	979% 8.8mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	143% 3.28mg	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	278% 1945mg	700mg per day for Men 19-50 years
Potassium	171% 5811mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Roasted Cashews per 14 oz

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

Lets compare vitamin content per 14 ounces of Molasses vs Roasted Cashews:

• 14 ounces of Molasses have 2.6 times more Vitamin B6 than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 4.9 times more Vitamin B1, 100 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B9, more Vitamin E and more Vitamin K than Molasses.
• 14 ounces of Molasses have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Molasses as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Molasses vs Roasted Cashews:

• 14 ounces of Molasses have 4.6 times more Calcium, 1.9 times more Manganese, 2.6 times more Potassium, 1.5 times more Selenium and 2.3 times more Sodium than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 4.6 times more Copper, 1.3 times more Iron, 15.8 times more Phosphorus and 19.3 times more Zinc than Molasses.
• Both Molasses and Roasted Cashews contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Molasses have 2.3 times more Carbohydrate and 14.9 times more Sugars than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 2 times more Energy, 463.5 times more Fat, 508.7 times more Saturated Fat, more Omega 3, 153.2 times more Omega 6, more Fiber and more Protein than Molasses.
• 14 ounces of Molasses provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein