Comparing Nutrients in 1 pound Valencia Oranges VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Molasses	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Molasses	Recommended Dietary Allowance
Energy	7.66% 222kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	467% 339g	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	80% 58g	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	% 54g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	30% 11.3g	0% 0g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Molasses	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0.7% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	26.4% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	234% 3.04mg	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	44.2% 177μg	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	244% 220mg	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	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

	Valencia Oranges	Molasses	Recommended Dietary Allowance
Calcium	18% 181mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	245% 2.2mg	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	5.1% 0.41mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	261% 1098mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	302% 6.94mg	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	11% 77mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	195% 6641mg	3400mg per day for Men 19-50 years
Selenium	NA	147% 80.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Molasses:

• Raw Valencia Oranges have more Vitamin A, 2.1 times more Vitamin B1, 20 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While Molasses contain 3.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 10.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Molasses:

• Raw Valencia Oranges have 3.9 times more Water than Molasses.
• While Molasses contain 5.1 times more Calcium, 13.2 times more Copper, 52.4 times more Iron, 24.2 times more Magnesium, 66.5 times more Manganese, 1.8 times more Phosphorus, 8.2 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have more Omega 3, more Fiber and more Protein than Molasses.
• While Molasses contain 5.9 times more Energy and 6.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Molasses have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.