Comparing Nutrients in 100 grams 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	9.6% 278kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.056% 0.018g	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	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	67% 48.5g	103% 74.7g	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	17.7% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 29.4g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	0% 0g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	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	1.33% 0.016mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.036mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	51.5% 0.67mg	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	2.75% 11μg	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	9.78% 8.8mg	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	0.8% 0.12mg	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	2% 20mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	6.13% 0.49mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	66.5% 1.53mg	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	2.7% 19mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Molasses per 100 g

Compare the macro and micronutrient content in 100 g of Jams and preserves versus 100 g of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Jams and preserves vs Molasses:

• 100 grams of Jams and preserves have 38 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While 100 g 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.
• 100 grams of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Jams and preserves vs Molasses:

• 100 g 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 100 grams.
• 100 grams of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Jams and preserves have more Fiber than Molasses.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.