Comparing Nutrients in 300 calories Molasses VS Puddings, banana, dry mix, instant

Weight per 300 calories

• Molasses: 103g
• Puddings, banana, dry mix, instant: 81.7g

Puddings, banana, dry mix, instant have 1.3 times more energy per unit of mass than Molasses, which is high in comparison to other foods. Molasses having high energy density.

Which food has more nutrients per 300 calories - Molasses or Puddings, banana, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Puddings, banana, dry mix, instant	0%	1%	99%

Macro Nutrients

	Molasses	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.1g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.5% 0.25g	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	58.3% 75.8g	130g per day for Men 19-50 years
Sugars	107% 77.3g	86.3% 62.6g	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	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	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.53% 0.042mg	0.068% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.16% 0.002mg	0.19% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	0.01% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	0.098% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	0.063% 0.001mg	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	0.34% 0.008μg	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	NA	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	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Calcium	21.2% 212mg	0.49% 4.9mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	1.9% 0.017mg	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	1.23% 0.098mg	8mg per day for Men 19-50 years
Magnesium	59.6% 250mg	0.39% 1.63mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	0.36% 0.008mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	44.5% 1514mg	0.36% 12.3mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	81.7% 1225mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	0.3% 0.033mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Molasses vs Puddings, banana, dry mix, instant:

• Molasses have 51.9 times more Vitamin B1, 588.5 times more Vitamin B3, 169.6 times more Vitamin B5 and 847.9 times more Vitamin B6 than Puddings, banana, dry mix, instant.
• Both Molasses as well as Puddings, banana, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Molasses vs Puddings, banana, dry mix, instant:

• Molasses have 43.2 times more Calcium, 29.3 times more Copper, 49.8 times more Iron, 153.1 times more Magnesium, 193.6 times more Manganese, 123.5 times more Potassium and 28.2 times more Selenium than Puddings, banana, dry mix, instant.
• While Puddings, banana, dry mix, instant contain 20.5 times more Phosphorus and 32 times more Sodium than Molasses.
• Both Molasses as well as Puddings, banana, dry mix, instant have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Molasses have 1.2 times more Sugars than Puddings, banana, dry mix, instant.
• Both Molasses and Puddings, banana, dry mix, instant have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Molasses as well as Puddings, banana, dry mix, instant have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.