Comparing Nutrients in 14 ounces Molasses VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Molasses	Tomato Puree	Recommended Dietary Allowance
Energy	39.7% 1151kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	409% 297g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	% 117g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	20% 7.54g	38g per day for Men 19-50 years
Protein	0% 0g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Molasses	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Tomato Puree	Recommended Dietary Allowance
Calcium	81.4% 814mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	171% 5811mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.35% 87g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Tomato Puree per 14 oz

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

Lets compare vitamin content per 14 ounces of Molasses vs Tomato Puree:

• 14 ounces of Molasses have 1.6 times more Vitamin B1, 1.8 times more Vitamin B5 and 5.3 times more Vitamin B6 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 40 times more Vitamin B2, 1.6 times more Vitamin B3, 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 Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Molasses vs Tomato Puree:

• 14 ounces of Molasses have 11.4 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 10.5 times more Magnesium, 9.1 times more Manganese, 3.3 times more Potassium, 25.4 times more Selenium and 1.3 times more Sodium than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.3 times more Phosphorus and 4 times more Water than Molasses.
• Both Molasses and Tomato Puree contain similar levels of Zinc per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Molasses have 7.6 times more Energy, 8.3 times more Carbohydrate, 15.5 times more Sugars and 5.4 times more Fructose than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Fiber and more Protein than Molasses.
• 14 ounces of Molasses provide inadequate amounts of Fiber and Protein
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Molasses as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.