Comparing Nutrients in 500 calories Puddings, banana, dry mix, instant VS Molasses

Weight per 500 calories

• Puddings, banana, dry mix, instant: 136g
• Molasses: 172g

Puddings, banana, dry mix, instant have 1.3 times more energy per 100g than Molasses. It has high energy density when compared to other foods. Molasses having high energy density.

Discover which food has more nutrients per 500 calories - Puddings, banana, dry mix, instant or Molasses?

Macros Ratio

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

Macro Nutrients

	Puddings, banana, dry mix, instant	Molasses	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	97% 126g	99% 129g	130g per day for Men 19-50 years
Sugars	144% 104g	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	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

	Puddings, banana, dry mix, instant	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	0.27% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.017% 0.003mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.1% 0.001mg	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% 0μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.57% 0.014μg	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	NA	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

	Puddings, banana, dry mix, instant	Molasses	Recommended Dietary Allowance
Calcium	0.82% 8.17mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	3.18% 0.029mg	93% 0.84mg	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	2.04% 0.16mg	102% 8.14mg	8mg per day for Men 19-50 years
Magnesium	0.65% 2.72mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	0.59% 0.014mg	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	156% 1095mg	7.64% 53.4mg	700mg per day for Men 19-50 years
Potassium	0.6% 20.4mg	74.2% 2524mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	55.8% 30.7μg	55μg per day for Men 19-50 years
Sodium	136% 2042mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	0.5% 0.054mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	1% 37.7g	3700g per day for Men 19-50 years

Puddings, Banana, Dry Mix, Instant VS Molasses Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, banana, dry mix, instant or Molasses?

Lets compare vitamin content per 500 calories of Puddings, banana, dry mix, instant vs Molasses:

• 500 kcal of Molasses contain 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.
• 500 calories of Puddings, banana, dry mix, instant have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Puddings, banana, dry mix, instant as well as Molasses have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Puddings, banana, dry mix, instant vs Molasses:

• 500 calories of Puddings, banana, dry mix, instant have 20.5 times more Phosphorus and 32 times more Sodium than Molasses.
• While 500 kcal of Molasses contain 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.
• 500 calories of Puddings, banana, dry mix, instant lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Selenium
• 500 calories of Molasses lack sufficient amounts of Phosphorus
• Both Puddings, banana, dry mix, instant as well as Molasses lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Puddings, banana, dry mix, instant and Molasses have similar amounts of macro-nutrients per 500 kcal
• Both Puddings, banana, dry mix, instant and Molasses offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Puddings, banana, dry mix, instant as well as Molasses provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 500 calories.