Comparing Nutrients in 7 ounces Molasses VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Molasses	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	20% 575kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	62% 20g	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	127% 166g	130g per day for Men 19-50 years
Sugars	205% 148g	175% 127g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	0% 0g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Molasses	Puddings, coconut cream, 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	6.8% 0.081mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.85mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	6.26% 0.081mg	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	0.99% 3.97μg	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	0.66% 0.6mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	40.7% 407mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	33.3% 0.3mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	42% 0.97mg	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	204% 1431mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Puddings, coconut cream, dry mix, instant per 7 oz

Compare the macro and micronutrient content in 7 oz of Molasses versus 7 oz of Puddings, coconut cream, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Molasses vs Puddings, coconut cream, dry mix, instant:

• 7 ounces of Molasses have 3.2 times more Vitamin B1, 4.2 times more Vitamin B3, 7 times more Vitamin B5 and 16.3 times more Vitamin B6 than Puddings, coconut cream, dry mix, instant.
• While 7 oz of Puddings, coconut cream, dry mix, instant contain 26.5 times more Vitamin B2 than Molasses.
• 7 ounces of Molasses have insufficient amounts of Vitamin B2
• 7 ounces of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Molasses as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Molasses vs Puddings, coconut cream, dry mix, instant:

• 7 ounces of Molasses have 25.6 times more Calcium, 3.2 times more Copper, 6.6 times more Iron, 14.2 times more Magnesium, 3.1 times more Manganese, 15.3 times more Potassium and 4.5 times more Selenium than Puddings, coconut cream, dry mix, instant.
• While 7 oz of Puddings, coconut cream, dry mix, instant contain 23.3 times more Phosphorus and 28.1 times more Sodium than Molasses.
• Both Molasses and Puddings, coconut cream, dry mix, instant contain similar levels of Zinc per seven ounces.
• 7 ounces of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Puddings, coconut cream, dry mix, instant contain 1.4 times more Energy, 100 times more Fat, 555.6 times more Saturated Fat and more Fiber than Molasses.
• Both Molasses and Puddings, coconut cream, dry mix, instant offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Molasses provide inadequate amounts of Fiber
• Both Molasses as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.