Comparing Nutrients in 1 kilogram Almonds VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Molasses	0%	0%	100%

Macro Nutrients

	Almonds	Molasses	Recommended Dietary Allowance
Energy	200% 5790kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	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	166% 216g	575% 747g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	% 119g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 294g	g per day for Men 19-50 years
Fiber	329% 125g	0% 0g	38g per day for Men 19-50 years
Protein	378% 212g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	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	1709% 256mg	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

	Almonds	Molasses	Recommended Dietary Allowance
Calcium	269% 2690mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	541% 4.87mg	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	464% 37mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	576% 2420mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	665% 15.3mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	5.9% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Molasses:

• Almonds have 5 times more Vitamin B1, 569 times more Vitamin B2, 3.9 times more Vitamin B3, more Vitamin B9 and more Vitamin E than Molasses.
• While Molasses contain 1.7 times more Vitamin B5 and 4.9 times more Vitamin B6 than Almonds.
• Both Almonds as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Molasses:

• Almonds have 1.3 times more Calcium, 2.1 times more Copper, 1.4 times more Manganese, 15.5 times more Phosphorus and 10.8 times more Zinc than Molasses.
• While Molasses contain 1.3 times more Iron, 2 times more Potassium, 4.3 times more Selenium and 37 times more Sodium than Almonds.
• Both Almonds and Molasses have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2 times more Energy, 499.3 times more Fat, 211.2 times more Saturated Fat, 246.5 times more Omega 6, more Fiber and more Protein than Molasses.
• While Molasses contain 3.5 times more Carbohydrate, 17.2 times more Sugars and 116.4 times more Fructose than Almonds.
• Both Almonds as well as Molasses have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.