Comparing Nutrients in 7 ounces Jams and preserves VS Molasses

Macros Ratio

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

Macro Nutrients

	Jams and preserves	Molasses	Recommended Dietary Allowance
Energy	19% 552kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.11% 0.036g	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% 0g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	114% 148g	130g per day for Men 19-50 years
Sugars	133% 96g	205% 148g	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	35% 25.4g	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	% 23.6g	g per day for Men 19-50 years
Sucrose	NA	% 58.3g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	0% 0g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.45% 0.071mg	11.5% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	102% 1.33mg	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	5.46% 22μg	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	19.4% 17.5mg	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	1.6% 0.24mg	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

	Jams and preserves	Molasses	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	40.7% 407mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	107% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	12% 0.97mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	132% 3.04mg	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	5.4% 37.7mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.63% 60.5g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Molasses per 7 oz

Compare the macro and micronutrient content in 7 oz of Jams and preserves versus 7 oz of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jams and preserves vs Molasses:

• 7 ounces of Jams and preserves have 38 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While 7 oz of Molasses contain 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.
• 7 ounces of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 7 ounces of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Jams and preserves as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Jams and preserves vs Molasses:

• 7 oz of Molasses contain 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 Jams and preserves and Molasses contain similar levels of Sodium per seven ounces.
• 7 ounces of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jams and preserves have more Fiber than Molasses.
• While 7 oz of Molasses contain 1.5 times more Sugars than Jams and preserves.
• Both Jams and preserves and Molasses offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Molasses provide inadequate amounts of Fiber
• Both Jams and preserves as well as Molasses provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.