Comparing Nutrients in 1 kilogram 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	100% 2900kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	286% 92g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 747g	251% 327g	130g per day for Men 19-50 years
Sugars	1031% 747g	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	0% 0g	273% 153g	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	34% 0.41mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	197% 2.56mg	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	173% 690μg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Roasted Cashews	Recommended Dietary Allowance
Calcium	205% 2050mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	576% 2420mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	665% 15.3mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	509% 56mg	11mg per day for Men 19-50 years
Water	5.9% 219g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Roasted Cashews per 1 kg

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

Lets compare vitamin content per 1 kilogram of Molasses vs Roasted Cashews:

• 1 kilogram of Molasses has 2.6 times more Vitamin B6 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Molasses vs Roasted Cashews:

• 1 kilogram of Molasses has 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 1 kg of Dry Roasted Cashew Nuts contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Molasses has 2.3 times more Carbohydrate and 14.9 times more Sugars than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 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.
• 1 kilogram of Molasses provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein