Comparing Nutrients in 100 grams 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	10% 290kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	31.3% 10g	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	0.29% 0.05g	0% 0g	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	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	103% 74.7g	88.3% 64g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 29.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	10.5% 4g	38g per day for Men 19-50 years
Protein	0% 0g	1.6% 0.9g	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	3.4% 0.041mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.15% 0.002mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	2.3% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	3.15% 0.041mg	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	0.5% 2μg	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	0.33% 0.3mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	20.5% 205mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	16.8% 0.15mg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	21.3% 0.49mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Puddings, coconut cream, dry mix, instant per 100 g

Compare the macro and micronutrient content in 100 g of Molasses versus 100 g of Puddings, coconut cream, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Molasses vs Puddings, coconut cream, dry mix, instant:

• 100 grams 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 100 g of Puddings, coconut cream, dry mix, instant contain 26.5 times more Vitamin B2 than Molasses.
• 100 grams of Molasses have insufficient amounts of Vitamin B2
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Molasses vs Puddings, coconut cream, dry mix, instant:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.