Comparing Nutrients in 5 ounces Molasses VS Jams and preserves

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Jams and preserves	1%	0%	99%

Macro Nutrients

	Molasses	Jams and preserves	Recommended Dietary Allowance
Energy	14% 411kcal	13.6% 394kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	75% 98g	130g per day for Men 19-50 years
Sugars	146% 106g	95% 68.7g	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	25% 18g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	0% 0g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Molasses	Jams and preserves	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.24% 1.3mg	0.32% 0.051mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	0.57% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	2.2% 0.028mg	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	3.9% 15.6μg	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	14% 12.5mg	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	1.13% 0.17mg	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	Jams and preserves	Recommended Dietary Allowance
Calcium	29% 291mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	83.6% 6.7mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	2.47% 0.057mg	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	6.28% 44mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.17% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Jams and preserves per 5 oz

Compare the macro and micronutrient content in 5 oz of Molasses versus 5 oz of Jams and preserves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Molasses vs Jams and preserves:

• 5 ounces of Molasses have 2.6 times more Vitamin B1, 25.8 times more Vitamin B3, 40.2 times more Vitamin B5 and 33.5 times more Vitamin B6 than Jams and preserves.
• While 5 oz of Jams and preserves contain 38 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• 5 ounces of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• 5 ounces of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Molasses as well as Jams and preserves have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Molasses vs Jams and preserves:

• 5 ounces of Molasses have 10.3 times more Calcium, 4.9 times more Copper, 9.6 times more Iron, 60.5 times more Magnesium, 38.3 times more Manganese, 1.6 times more Phosphorus, 19 times more Potassium, 8.9 times more Selenium and 4.8 times more Zinc than Jams and preserves.
• Both Molasses and Jams and preserves contain similar levels of Sodium per five ounces.
• 5 ounces of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Molasses have 1.5 times more Sugars than Jams and preserves.
• While 5 oz of Jams and preserves contain more Fiber than Molasses.
• Both Molasses and Jams and preserves offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Molasses provide inadequate amounts of Fiber
• Both Molasses as well as Jams and preserves provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.