Comparing Nutrients in 1 pound Molasses VS Sugar

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Sugar	0%	0%	100%

Macro Nutrients

	Molasses	Sugar	Recommended Dietary Allowance
Energy	45.4% 1315kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0% 0g	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	1.33% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	349% 454g	130g per day for Men 19-50 years
Sugars	467% 339g	624% 453g	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	80% 58g	0% 0g	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	% 54g	% 0g	g per day for Men 19-50 years
Sucrose	% 133g	% 453g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Molasses	Sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	0% 0mg	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	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	0% 0mg	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

	Molasses	Sugar	Recommended Dietary Allowance
Calcium	93% 930mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	3.53% 0.032mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	268% 21.4mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	261% 1098mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	302% 6.94mg	0.79% 0.018mg	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	20% 141mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	0.27% 9.07mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.002% 0.091g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Sugar per 1 lb

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

Lets compare vitamin content per 1 pound of Molasses vs Sugar:

• 1 pound of Molasses has more Vitamin B1, more Vitamin B3, more Vitamin B5 and more Vitamin B6 than Sugar.
• 1 pound of Sugar have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Molasses as well as Sugars, white granulated have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Molasses vs Sugar:

• 1 pound of Molasses has 205 times more Calcium, 69.6 times more Copper, 94.4 times more Iron, more Magnesium, 382.5 times more Manganese, more Phosphorus, 732 times more Potassium, 29.7 times more Selenium, 37 times more Sodium and 29 times more Zinc than Sugar.
• 1 pound of Sugar lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Molasses has more Fructose than Sugar.
• While 1 lb of Sugars, white granulated contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Sugars than Molasses.
• Both Molasses as well as Sugars, white granulated provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in one pound.