Comparing Nutrients in 1 kilogram Molasses VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Molasses	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	100% 2900kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 747g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	1031% 747g	34% 24.6g	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	177% 128g	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	% 119g	NA	g per day for Men 19-50 years
Sucrose	% 294g	NA	g per day for Men 19-50 years
Fiber	0% 0g	47.4% 18g	38g per day for Men 19-50 years
Protein	0% 0g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Molasses	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	205% 2050mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	114% 1.03mg	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	590% 47.2mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	576% 2420mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	665% 15.3mg	196% 4.5mg	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	44.3% 310mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	5.9% 219g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Molasses vs Canned Carrots with Liquids and Salt:

• Molasses have 2.2 times more Vitamin B1, 2.2 times more Vitamin B3, 5.8 times more Vitamin B5 and 6 times more Vitamin B6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 13.5 times more Vitamin B2, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• Both Molasses as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Molasses vs Canned Carrots with Liquids and Salt:

• Molasses have 6.6 times more Calcium, 4.7 times more Copper, 9.1 times more Iron, 26.9 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 8.5 times more Potassium and 44.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.5 times more Sodium and 4.3 times more Water than Molasses.
• Both Molasses and Canned Carrots Solids and Liquids with Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Molasses have 12.6 times more Energy, 13.9 times more Carbohydrate and 30.4 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Fiber and more Protein than Molasses.
• Both Molasses as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.