Comparing Nutrients in 100 grams Molasses VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Molasses	Roasted Almonds	Recommended Dietary Allowance
Energy	10% 290kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	16% 21g	130g per day for Men 19-50 years
Sugars	103% 74.7g	6.7% 4.86g	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	17.7% 13g	0.014% 0.01g	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	% 12g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 29.4g	% 4.75g	g per day for Men 19-50 years
Fiber	0% 0g	28.7% 11g	38g per day for Men 19-50 years
Protein	0% 0g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Molasses	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	20.5% 205mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	122% 1.1mg	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	59% 4.7mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	97% 2.23mg	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	4.43% 31mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Molasses vs Roasted Almonds:

• Molasses have 2.5 times more Vitamin B5 and 4.9 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 598.5 times more Vitamin B2, 3.9 times more Vitamin B3, more Vitamin B9 and more Vitamin E than Molasses.
• Both Molasses as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Molasses vs Roasted Almonds:

• Molasses have 1.3 times more Iron, 2.1 times more Potassium, 8.9 times more Selenium and 12.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Calcium, 2.3 times more Copper, 1.5 times more Manganese, 15.2 times more Phosphorus and 11.4 times more Zinc than Molasses.
• Both Molasses and Dry Roasted Almonds have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Molasses have 3.6 times more Carbohydrate, 15.4 times more Sugars and 1280 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Energy, 525.4 times more Fat, 227.3 times more Saturated Fat, 258.9 times more Omega 6, more Fiber and more Protein than Molasses.
• Both Molasses as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.