Comparing Nutrients in 100 grams Marmalade, orange VS Molasses

Macros Ratio

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

Macro Nutrients

	Marmalade, orange	Molasses	Recommended Dietary Allowance
Energy	8.5% 246kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	51% 66.3g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	82.8% 60g	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	1.84% 0.7g	0% 0g	38g per day for Men 19-50 years
Protein	0.54% 0.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Molasses	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.42% 0.005mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.46% 0.019mg	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	2.25% 9μg	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	5.33% 4.8mg	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	0.4% 0.06mg	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

	Marmalade, orange	Molasses	Recommended Dietary Allowance
Calcium	3.8% 38mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	54% 0.49mg	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	1.88% 0.15mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	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	0.57% 4mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	1.1% 37mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Marmalade, orange vs Molasses:

• Marmalade, orange has 12.5 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Molasses.
• While Molasses contain 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.
• Both Marmalade, orange as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Marmalade, orange vs Molasses:

• Marmalade, orange has 1.5 times more Sodium than Molasses.
• While Molasses contain 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.

Comparison of macro-nutrients per 100 grams:

• Marmalade, orange has more Fiber than Molasses.
• Both Marmalade, orange and Molasses have similar amounts of Energy, Carbohydrate and Sugars per 100 g.
• Both Marmalade, orange as well as Molasses have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 100 g.