Comparing Nutrients in 1 kilogram Dried Beechnuts VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Molasses	0%	0%	100%

Macro Nutrients

	Dried Beechnuts	Molasses	Recommended Dietary Allowance
Energy	199% 5760kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1063% 17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	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	258% 335g	575% 747g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 119g	g per day for Men 19-50 years
Sucrose	NA	% 294g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	111% 62g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	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	283% 1130μg	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	172% 155mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Molasses	Recommended Dietary Allowance
Calcium	1% 10mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	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	308% 24.6mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	576% 2420mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	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	0% 0mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	NA	324% 178μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.8% 66g	5.9% 219g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Molasses per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Molasses:

• 1 kilogram of Dried Beechnuts has 7.4 times more Vitamin B1, 185.5 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• Both Dried Beechnuts and Molasses provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Molasses have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Molasses:

• 1 kilogram of Dried Beechnuts has 1.4 times more Copper and 1.2 times more Zinc than Molasses.
• While 1 kg of Molasses contains 205 times more Calcium, 1.9 times more Iron, more Magnesium, more Phosphorus and 1.4 times more Potassium than Dried Beechnuts.
• Both Dried Beechnuts and Molasses contain similar levels of Manganese and Sodium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 2 times more Energy, 500 times more Fat, 317.7 times more Saturated Fat, more Omega 3, 367.8 times more Omega 6 and more Protein than Molasses.
• While 1 kg of Molasses contains 2.2 times more Carbohydrate than Dried Beechnuts.
• 1 kilogram of Molasses provide inadequate amounts of Omega 3, Omega 6 and Protein