Comparing Nutrients in 7 ounces Molasses VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Molasses	Marmalade, orange	Recommended Dietary Allowance
Energy	20% 575kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	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	0.58% 0.099g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	101% 132g	130g per day for Men 19-50 years
Sugars	205% 148g	164% 119g	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	35% 25.4g	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	% 23.6g	NA	g per day for Men 19-50 years
Sucrose	% 58.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	0% 0g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Molasses	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.85mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	2.9% 0.038mg	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	4.47% 18μg	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	10.6% 9.53mg	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	0.79% 0.12mg	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	Marmalade, orange	Recommended Dietary Allowance
Calcium	40.7% 407mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	20% 0.18mg	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	117% 9.37mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	1.73% 0.04mg	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	8.8% 61.5mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	2.16% 73.4mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Molasses vs Marmalade, orange:

• Molasses have 8.2 times more Vitamin B1, 17.9 times more Vitamin B3, 53.6 times more Vitamin B5 and 35.3 times more Vitamin B6 than Marmalade, orange.
• While Marmalade, orange contains 12.5 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• Both Molasses as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Molasses vs Marmalade, orange:

• Molasses have 5.4 times more Calcium, 5.4 times more Copper, 31.5 times more Iron, 121 times more Magnesium, 76.5 times more Manganese, 7.8 times more Phosphorus, 39.6 times more Potassium, 29.7 times more Selenium and 7.3 times more Zinc than Marmalade, orange.
• While Marmalade, orange contains 1.5 times more Sodium than Molasses.

Comparison of macro-nutrients per 7 ounces:

• Molasses have 1.2 times more Sugars than Marmalade, orange.
• While Marmalade, orange contains more Fiber than Molasses.
• Both Molasses and Marmalade, orange have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Molasses as well as Marmalade, orange have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 7 oz.