Comparing Nutrients in 5 ounces Florida Oranges VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Molasses	0%	0%	100%

Macro Nutrients

	Florida Oranges	Molasses	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	81.5% 106g	130g per day for Men 19-50 years
Sugars	18% 13g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	0% 0g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Molasses	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	73% 0.95mg	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	6.02% 24μg	0% 0μg	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	71% 63.8mg	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	1.7% 0.26mg	0% 0mg	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

	Florida Oranges	Molasses	Recommended Dietary Allowance
Calcium	6.1% 61mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	76.7% 0.69mg	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	1.6% 0.13mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	94% 2.17mg	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	2.43% 17mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Molasses per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Oranges vs Molasses:

• 5 ounces of Florida Oranges have 2.4 times more Vitamin B1, 20 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While 5 oz of Molasses contain 2.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 13.1 times more Vitamin B6 than Raw Florida Oranges.
• 5 ounces of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Molasses:

• 5 ounces of Florida Oranges have 4 times more Water than Molasses.
• While 5 oz of Molasses contain 4.8 times more Calcium, 12.5 times more Copper, 52.4 times more Iron, 24.2 times more Magnesium, 63.8 times more Manganese, 2.6 times more Phosphorus, 8.7 times more Potassium, 35.6 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have more Fiber than Molasses.
• While 5 oz of Molasses contain 6.3 times more Energy, 6.5 times more Carbohydrate and 8.2 times more Sugars than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy
• 5 ounces of Molasses provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Molasses provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.