Comparing Nutrients in 300 calories Molasses VS Pie fillings, canned, cherry

Weight per 300 calories

• Molasses: 103g
• Pie fillings, canned, cherry: 261g

Molasses have 2.5 times more energy per 100g than Pie fillings, canned, cherry. It has high energy density when compared to other foods. Pie fillings, canned, cherry having average energy density.

Which food has more nutrients per 300 calories - Molasses or Pie fillings, canned, cherry?

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Pie fillings, canned, cherry	1%	1%	98%

Macro Nutrients

	Molasses	Pie fillings, canned, cherry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.1g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	56% 73g	130g per day for Men 19-50 years
Sugars	107% 77.3g	NA	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	18.3% 13.2g	NA	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	% 12.3g	NA	g per day for Men 19-50 years
Sucrose	% 30.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	4.1% 1.57g	38g per day for Men 19-50 years
Protein	0% 0g	1.72% 0.97g	56g per day for Men 19-50 years

Vitamins

	Molasses	Pie fillings, canned, cherry	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.53% 0.042mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.16% 0.002mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	7.42% 0.097mg	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	2.6% 10.4μg	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	10.4% 9.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Pie fillings, canned, cherry	Recommended Dietary Allowance
Calcium	21.2% 212mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	23% 0.21mg	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	61% 4.9mg	7.83% 0.63mg	8mg per day for Men 19-50 years
Magnesium	59.6% 250mg	4.35% 18.3mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	3.4% 0.078mg	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	4.6% 32mg	5.6% 39mg	700mg per day for Men 19-50 years
Potassium	44.5% 1514mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	5.02% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Molasses vs Pie fillings, canned, cherry:

• Molasses have 2.6 times more Vitamin B3, 5.1 times more Vitamin B5 and 7.2 times more Vitamin B6 than Pie fillings, canned, cherry.
• While Pie fillings, canned, cherry contain 1.5 times more Vitamin B1, 20.2 times more Vitamin B2 and more Vitamin C than Molasses.
• Both Molasses as well as Pie fillings, canned, cherry have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Molasses vs Pie fillings, canned, cherry:

• Molasses have 7.4 times more Calcium, 2.4 times more Copper, 7.8 times more Iron, 13.7 times more Magnesium, 20.2 times more Manganese, 5.5 times more Potassium and 17.6 times more Selenium than Pie fillings, canned, cherry.
• While Pie fillings, canned, cherry contain 8.2 times more Water than Molasses.
• Both Molasses and Pie fillings, canned, cherry have similar amounts of Phosphorus and Sodium per 300 kcal.
• Both Molasses as well as Pie fillings, canned, cherry have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie fillings, canned, cherry contain more Fiber than Molasses.
• Both Molasses and Pie fillings, canned, cherry have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Molasses as well as Pie fillings, canned, cherry have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.