Comparing Nutrients in 14 ounces Chilled Orange Juice VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Molasses	0%	0%	100%

Macro Nutrients

	Chilled Orange Juice	Molasses	Recommended Dietary Allowance
Energy	6.7% 194kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35.2% 46g	228% 297g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	12.2% 8.85g	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	% 8.26g	% 47.2g	g per day for Men 19-50 years
Sucrose	% 16g	% 117g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	0% 0g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Molasses	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	19% 75.4μg	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	148% 133mg	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	5.3% 0.79mg	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

	Chilled Orange Juice	Molasses	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	81.4% 814mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	6.45% 0.52mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	171% 5811mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	128% 70.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.36% 346g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Molasses per 14 oz

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

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Molasses:

• 14 ounces of Chilled Orange Juice have 19.5 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While 14 oz of Molasses contain 3.3 times more Vitamin B3, 4.1 times more Vitamin B5 and 8.8 times more Vitamin B6 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Molasses provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 14 ounces of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Molasses:

• 14 ounces of Chilled Orange Juice have 4 times more Water than Molasses.
• While 14 oz of Molasses contain 18.6 times more Calcium, 11.6 times more Copper, 36.3 times more Iron, 22 times more Magnesium, 66.5 times more Manganese, 1.8 times more Phosphorus, 8.2 times more Potassium, 178 times more Selenium, 18.5 times more Sodium and 4.1 times more Zinc than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Molasses contain 5.9 times more Energy, 6.5 times more Carbohydrate, 9 times more Sugars and 5.7 times more Fructose than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy
• Both Chilled Orange Juice from Concentrate as well as Molasses provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 14 ounces.