Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Molasses	0%	0%	100%

Macro Nutrients

	Oil Roasted Almonds	Molasses	Recommended Dietary Allowance
Energy	209% 6070kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.56% 0.18g	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	795% 135g	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	136% 177g	575% 747g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	% 119g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 294g	g per day for Men 19-50 years
Fiber	276% 105g	0% 0g	38g per day for Men 19-50 years
Protein	379% 212g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	515% 6.7mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Molasses	Recommended Dietary Allowance
Calcium	291% 2910mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	576% 2420mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	665% 15.3mg	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	666% 4660mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	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	279% 30.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	5.9% 219g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Molasses per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 2.2 times more Vitamin B1, 390.5 times more Vitamin B2, 3.9 times more Vitamin B3, more Vitamin B9 and more Vitamin E than Molasses.
• While 1 kg of Molasses contains 3.5 times more Vitamin B5 and 5.7 times more Vitamin B6 than Oil Roasted Almonds.
• 1 kilogram of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Molasses:

• 1 kilogram of Oil Roasted Almonds has 1.4 times more Calcium, 2 times more Copper, 1.6 times more Manganese, 15 times more Phosphorus and 10.6 times more Zinc than Molasses.
• While 1 kg of Molasses contains 1.3 times more Iron, 2.1 times more Potassium, 4.3 times more Selenium and 37 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Molasses contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.1 times more Energy, 551.7 times more Fat, 233.8 times more Saturated Fat, 270.4 times more Omega 6, more Fiber and more Protein than Molasses.
• While 1 kg of Molasses contains 4.2 times more Carbohydrate, 16.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 kilogram of Molasses provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Molasses provide inadequate amounts of Omega 3 in one kilogram.