Comparing Nutrients in 7 ounces Molasses VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Almonds	14%	72%	14%

Macro Nutrients

	Molasses	Almonds	Recommended Dietary Allowance
Energy	20% 575kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	33% 42.8g	130g per day for Men 19-50 years
Sugars	205% 148g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 58.3g	% 7.84g	g per day for Men 19-50 years
Fiber	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	0% 0g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Molasses	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.85mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	22% 87.3μg	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	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	0% 0mg	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	40.7% 407mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Molasses vs Almonds:

• Molasses have 1.7 times more Vitamin B5 and 4.9 times more Vitamin B6 than Almonds.
• While Almonds contain 5 times more Vitamin B1, 569 times more Vitamin B2, 3.9 times more Vitamin B3, more Vitamin B9 and more Vitamin E than Molasses.
• Both Molasses as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Molasses vs Almonds:

• Molasses have 1.3 times more Iron, 2 times more Potassium, 4.3 times more Selenium and 37 times more Sodium than Almonds.
• While Almonds contain 1.3 times more Calcium, 2.1 times more Copper, 1.4 times more Manganese, 15.5 times more Phosphorus and 10.8 times more Zinc than Molasses.
• Both Molasses and Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Molasses have 3.5 times more Carbohydrate, 17.2 times more Sugars and 116.4 times more Fructose than Almonds.
• While Almonds contain 2 times more Energy, 499.3 times more Fat, 211.2 times more Saturated Fat, 246.5 times more Omega 6, more Fiber and more Protein than Molasses.
• Both Molasses as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.