Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and molasses:
Molass is high in calories and orange juice has 84% less calories than molass - molass has 290 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is heavier in protein, lighter in carbs and heavier in fat compared to molasses per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Molasses | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 90% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and orange juice has 86% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
Orange juice has more dietary fiber than molass - orange juice has 0.2g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and orange juice has 89% less sugar than molass - molass has 74.7g of sugar per 100 grams and orange juice has 8.4g of sugar.
Orange juice has more protein than molass - orange juice has 0.7g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and orange juice are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than molass - orange juice has 50mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Orange juice has more Vitamin A than molass - orange juice has 10ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Orange juice and molasses contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Orange juice and molasses contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Orange juice has more riboflavin and folate, however, molass contains more niacin, pantothenic acid and Vitamin B6. Both orange juice and molasses contain significant amounts of thiamin.
| Orange Juice | Molasses | |
|---|---|---|
| Thiamin | 0.09 MG | 0.041 MG |
| Riboflavin | 0.03 MG | 0.002 MG |
| Niacin | 0.4 MG | 0.93 MG |
| Pantothenic acid | 0.19 MG | 0.804 MG |
| Vitamin B6 | 0.04 MG | 0.67 MG |
| Folate | 30 UG | ~ |
Molass is an excellent source of calcium and it has 17 times more calcium than orange juice - molass has 205mg of calcium per 100 grams and orange juice has 11mg of calcium.
Molass is an excellent source of iron and it has 22 times more iron than orange juice - molass has 4.7mg of iron per 100 grams and orange juice has 0.2mg of iron.
Molass is an excellent source of potassium and it has 632% more potassium than orange juice - molass has 1464mg of potassium per 100 grams and orange juice has 200mg of potassium.
Comparing omega-6 fatty acids, both orange juice and molasses contain small amounts of linoleic acid.
| Orange Juice | Molasses | |
|---|---|---|
| linoleic acid | 0.029 G | 0.05 G |
| Total | 0.029 G | 0.05 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Molasses (Molasses) .
Orange Juice g
()
|
Daily Values (%) |
Molasses g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||