Comparing Nutrients in 1 kilogram Molasses VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Molasses	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	100% 2900kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	313% 100g	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	2.94% 0.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 747g	642% 835g	130g per day for Men 19-50 years
Sugars	1031% 747g	883% 640g	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	105% 40g	38g per day for Men 19-50 years
Protein	0% 0g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Molasses	Puddings, coconut cream, dry mix, instant	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	31.5% 0.41mg	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	5% 20μg	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	3.33% 3mg	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	5.33% 0.8mg	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	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	205% 2050mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	168% 1.5mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	576% 2420mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	665% 15.3mg	213% 4.9mg	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	1030% 7210mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	693% 10400mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	5.9% 219g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Puddings, coconut cream, dry mix, instant per 1 kg

Compare the macro and micronutrient content in 1 kg of Molasses versus 1 kg of Puddings, coconut cream, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Molasses vs Puddings, coconut cream, dry mix, instant:

• 1 kilogram of Molasses has 3.2 times more Vitamin B1, 4.2 times more Vitamin B3, 7 times more Vitamin B5 and 16.3 times more Vitamin B6 than Puddings, coconut cream, dry mix, instant.
• While 1 kg of Puddings, coconut cream, dry mix, instant contains 26.5 times more Vitamin B2 than Molasses.
• 1 kilogram of Molasses have insufficient amounts of Vitamin B2
• 1 kilogram of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Molasses as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Molasses vs Puddings, coconut cream, dry mix, instant:

• 1 kilogram of Molasses has 25.6 times more Calcium, 3.2 times more Copper, 6.6 times more Iron, 14.2 times more Magnesium, 3.1 times more Manganese, 15.3 times more Potassium and 4.5 times more Selenium than Puddings, coconut cream, dry mix, instant.
• While 1 kg of Puddings, coconut cream, dry mix, instant contains 23.3 times more Phosphorus and 28.1 times more Sodium than Molasses.
• Both Molasses and Puddings, coconut cream, dry mix, instant contain similar levels of Zinc per one kilogram.
• 1 kilogram of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Puddings, coconut cream, dry mix, instant contains 1.4 times more Energy, 100 times more Fat, 555.6 times more Saturated Fat and more Fiber than Molasses.
• Both Molasses and Puddings, coconut cream, dry mix, instant offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Molasses provide inadequate amounts of Fiber
• Both Molasses as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.