Comparing Nutrients in 5 ounces Molasses VS Puddings, banana, dry mix, instant

Macros Ratio

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

Macro Nutrients

	Molasses	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Energy	14% 411kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.6% 0.44g	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	101% 131g	130g per day for Men 19-50 years
Sugars	146% 106g	150% 109g	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	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Molasses	Puddings, banana, dry mix, instant	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	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.24% 1.3mg	0.018% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	0.11% 0.001mg	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% 0μg	0.59% 0.014μg	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	NA	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	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Calcium	29% 291mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	3.3% 0.03mg	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	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	0.62% 0.014mg	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	142% 2125mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Molasses vs Puddings, banana, dry mix, instant:

• Molasses have 41 times more Vitamin B1, 465 times more Vitamin B3, 134 times more Vitamin B5 and 670 times more Vitamin B6 than Puddings, banana, dry mix, instant.
• Both Molasses as well as Puddings, banana, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Molasses vs Puddings, banana, dry mix, instant:

• Molasses have 34.2 times more Calcium, 23.2 times more Copper, 39.3 times more Iron, 121 times more Magnesium, 153 times more Manganese, 97.6 times more Potassium, 22.3 times more Selenium and 7.3 times more Zinc than Puddings, banana, dry mix, instant.
• While Puddings, banana, dry mix, instant contain 25.9 times more Phosphorus and 40.5 times more Sodium than Molasses.

Comparison of macro-nutrients per 5 ounces:

• Puddings, banana, dry mix, instant contain 1.3 times more Energy, more Omega 3 and 6.2 times more Omega 6 than Molasses.
• Both Molasses and Puddings, banana, dry mix, instant have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Molasses as well as Puddings, banana, dry mix, instant have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose, Fiber and Protein in 5 oz.