Comparing Nutrients in 5 ounces Molasses VS Pie fillings, canned, cherry

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Pie fillings, canned, cherry	1%	1%	98%

Macro Nutrients

	Molasses	Pie fillings, canned, cherry	Recommended Dietary Allowance
Energy	14% 411kcal	5.62% 163kcal	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	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.083% 0.014g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	146% 106g	NA	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	2.24% 0.85g	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	Pie fillings, canned, cherry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.24% 1.3mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	4.03% 0.052mg	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	1.4% 5.67μg	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	5.67% 5.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Pie fillings, canned, cherry	Recommended Dietary Allowance
Calcium	29% 291mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	12.6% 0.11mg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	1.85% 0.043mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.84% 31g	2.73% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Molasses vs Pie fillings, canned, cherry:

• Molasses have 1.6 times more Vitamin B1, 6.6 times more Vitamin B3, 12.8 times more Vitamin B5 and 18.1 times more Vitamin B6 than Pie fillings, canned, cherry.
• While Pie fillings, canned, cherry contain more Vitamin A, 8 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• Both Molasses as well as Pie fillings, canned, cherry have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Molasses vs Pie fillings, canned, cherry:

• Molasses have 18.6 times more Calcium, 6.1 times more Copper, 19.7 times more Iron, 34.6 times more Magnesium, 51 times more Manganese, 2.1 times more Phosphorus, 13.9 times more Potassium, 44.5 times more Selenium, 2.1 times more Sodium and 5.8 times more Zinc than Pie fillings, canned, cherry.
• While Pie fillings, canned, cherry contain 3.3 times more Water than Molasses.

Comparison of macro-nutrients per 5 ounces:

• Molasses have 2.5 times more Energy and 2.7 times more Carbohydrate than Pie fillings, canned, cherry.
• While Pie fillings, canned, cherry contain more Fiber than Molasses.
• Both Molasses as well as Pie fillings, canned, cherry have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.