Comparing Nutrients in 1 kilogram Jams and preserves VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Molasses	0%	0%	100%

Macro Nutrients

	Jams and preserves	Molasses	Recommended Dietary Allowance
Energy	96% 2780kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.56% 0.18g	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	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 689g	575% 747g	130g per day for Men 19-50 years
Sugars	669% 485g	1031% 747g	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	177% 128g	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	% 119g	g per day for Men 19-50 years
Sucrose	NA	% 294g	g per day for Men 19-50 years
Fiber	29% 11g	0% 0g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	515% 6.7mg	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	27.5% 110μg	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	98% 88mg	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	8% 1.2mg	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

	Jams and preserves	Molasses	Recommended Dietary Allowance
Calcium	20% 200mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	541% 4.87mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	61.3% 4.9mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	576% 2420mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	665% 15.3mg	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	27% 190mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	8.24% 305g	5.9% 219g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Molasses per 1 kg

Compare the macro and micronutrient content in 1 kg of Jams and preserves versus 1 kg of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Jams and preserves vs Molasses:

• 1 kilogram of Jams and preserves has 38 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While 1 kg of Molasses contains 2.6 times more Vitamin B1, 25.8 times more Vitamin B3, 40.2 times more Vitamin B5 and 33.5 times more Vitamin B6 than Jams and preserves.
• 1 kilogram of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 1 kilogram of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Jams and preserves as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Jams and preserves vs Molasses:

• 1 kg of Molasses contains 10.3 times more Calcium, 4.9 times more Copper, 9.6 times more Iron, 60.5 times more Magnesium, 38.3 times more Manganese, 1.6 times more Phosphorus, 19 times more Potassium, 8.9 times more Selenium and 4.8 times more Zinc than Jams and preserves.
• Both Jams and preserves and Molasses contain similar levels of Sodium per one kilogram.
• 1 kilogram of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Jams and preserves has more Fiber than Molasses.
• While 1 kg of Molasses contains 1.5 times more Sugars than Jams and preserves.
• Both Jams and preserves and Molasses offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Molasses provide inadequate amounts of Fiber
• Both Jams and preserves as well as Molasses provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.