Comparing Nutrients in 1 kilogram Molasses VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Molasses	Canned Orange Juice	Recommended Dietary Allowance
Energy	100% 2900kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 747g	84.7% 110g	130g per day for Men 19-50 years
Sugars	1031% 747g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	% 294g	% 40.6g	g per day for Men 19-50 years
Fiber	0% 0g	7.9% 3g	38g per day for Men 19-50 years
Protein	0% 0g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Molasses	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	24% 0.31mg	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	60% 240μg	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	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Canned Orange Juice	Recommended Dietary Allowance
Calcium	205% 2050mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	576% 2420mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	665% 15.3mg	9.13% 0.21mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	5.9% 219g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Molasses vs Canned Orange Juice:

• 1 kilogram of Molasses has 4.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 21.6 times more Vitamin B6 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin B9 and more Vitamin C than Molasses.
• Both Molasses and Canned Orange Juice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Molasses have insufficient amounts of Vitamin B9 and Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Molasses as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Molasses vs Canned Orange Juice:

• 1 kilogram of Molasses has 20.5 times more Calcium, 22.1 times more Copper, 47.2 times more Iron, 24.2 times more Magnesium, 72.9 times more Manganese, 1.8 times more Phosphorus, 8 times more Potassium, 178 times more Selenium, 9.3 times more Sodium and 7.3 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 4 times more Water than Molasses.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Molasses has 6.2 times more Energy, 6.8 times more Carbohydrate, 8.5 times more Sugars and 5.3 times more Fructose than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy
• Both Molasses as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in one kilogram.