Comparing Nutrients in 500 calories Jellies VS Molasses

Weight per 500 calories

• Jellies: 188g
• Molasses: 172g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Jellies or Molasses?

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Molasses	0%	0%	100%

Macro Nutrients

	Jellies	Molasses	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.039% 0.038g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.029% 0.009g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	99% 129g	130g per day for Men 19-50 years
Sugars	133% 96g	178% 129g	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	30.4% 22g	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	% 20.5g	g per day for Men 19-50 years
Sucrose	NA	% 50.7g	g per day for Men 19-50 years
Fiber	4.95% 1.88g	0% 0g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Jellies	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.16% 0.002mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.76% 0.049mg	0.27% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.42% 0.068mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	89% 1.16mg	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	0.94% 3.76μg	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	1.88% 1.7mg	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	0.47% 0.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Molasses	Recommended Dietary Allowance
Calcium	1.3% 13mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	2.3% 0.021mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	3.43% 137μg	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	4.46% 0.36mg	102% 8.14mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	115% 2.64mg	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	1.6% 11.3mg	7.64% 53.4mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	74.2% 2524mg	3400mg per day for Men 19-50 years
Selenium	1.37% 0.75μg	55.8% 30.7μg	55μg per day for Men 19-50 years
Sodium	3.76% 56.4mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	0.51% 0.056mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1% 37.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jellies vs Molasses:

• Molasses contain 37.6 times more Vitamin B1, 23.7 times more Vitamin B3, 3.7 times more Vitamin B5 and 30.7 times more Vitamin B6 than Jellies.
• Both Jellies as well as Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Jellies vs Molasses:

• Molasses contain 26.9 times more Calcium, 40.6 times more Copper, 22.8 times more Iron, 37 times more Magnesium, 10.6 times more Manganese, 4.7 times more Phosphorus, 24.9 times more Potassium and 40.8 times more Selenium than Jellies.
• Both Jellies as well as Molasses have insufficient amounts of Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Molasses contain 1.3 times more Sugars than Jellies.
• Both Jellies and Molasses have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Jellies as well as Molasses have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 500 kcal.