Comparing Nutrients in 5 ounces Molasses VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Molasses	Blanched Almonds	Recommended Dietary Allowance
Energy	14% 411kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	146% 106g	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 6.32g	g per day for Men 19-50 years
Fiber	0% 0g	37% 14g	38g per day for Men 19-50 years
Protein	0% 0g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Molasses	Blanched Almonds	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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.24% 1.3mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	12.5% 0.16mg	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	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 291mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	162% 1.46mg	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	83.6% 6.7mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Molasses vs Blanched Almonds:

• Molasses have 2.6 times more Vitamin B5 and 5.8 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B1, 355.5 times more Vitamin B2, 3.8 times more Vitamin B3, more Vitamin B9 and more Vitamin E than Molasses.
• Both Molasses as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Molasses vs Blanched Almonds:

• Molasses have 1.4 times more Iron, 2.2 times more Potassium, 5.6 times more Selenium and 1.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Copper, 15.5 times more Phosphorus and 10.2 times more Zinc than Molasses.
• Both Molasses and Blanched Almonds have similar amounts of Calcium, Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Molasses have 4 times more Carbohydrate, 16.1 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 525.2 times more Fat, 219.6 times more Saturated Fat, 247.3 times more Omega 6, more Fiber and more Protein than Molasses.
• Both Molasses as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.