Comparing Nutrients in 500 calories Molasses VS Almonds

Weight per 500 calories

• Molasses: 172g
• Almonds: 86.4g

Almonds have 2 times more energy per unit of mass than Molasses, which is very high in comparison to other foods. Molasses having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Almonds	14%	72%	14%

Macro Nutrients

	Molasses	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	178% 129g	5.2% 3.76g	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	30.4% 22g	0.13% 0.095g	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	% 20.5g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 50.7g	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	0% 0g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Molasses	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.27% 0.003mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	9.5% 38μg	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	148% 22mg	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	Almonds	Recommended Dietary Allowance
Calcium	35.3% 353mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	99% 0.89mg	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	102% 8.14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.64% 53.4mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	74.2% 2524mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	55.8% 30.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1% 37.7g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Molasses have 3.4 times more Vitamin B5 and 9.8 times more Vitamin B6 than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 285 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B9 and more Vitamin E than Molasses.
• Both Molasses as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Molasses vs Almonds:

• Molasses have 1.5 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 4 times more Potassium and 8.7 times more Selenium than Almonds.
• While Almonds contain 7.8 times more Phosphorus and 5.4 times more Zinc than Molasses.
• Both Molasses and Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Molasses have 6.9 times more Carbohydrate, 34.3 times more Sugars and 232.3 times more Fructose than Almonds.
• While Almonds contain 250.1 times more Fat, 105.8 times more Saturated Fat, 123.5 times more Omega 6, more Fiber and more Protein than Molasses.
• Both Molasses and Almonds have similar amounts of Energy per 500 kcal.
• Both Molasses as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.