Comparing Nutrients in 14 ounces Molasses VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Molasses	Baked Potato Flesh	Recommended Dietary Allowance
Energy	39.7% 1151kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	409% 297g	9.3% 6.75g	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	70% 51g	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	% 47.2g	NA	g per day for Men 19-50 years
Sucrose	% 117g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0% 0g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Molasses	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	92% 1.2mg	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	8.93% 35.7μg	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	56.4% 51mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	81.4% 814mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	95% 0.85mg	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	234% 18.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	27.8% 0.64mg	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	17.6% 123mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	171% 5811mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.35% 87g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Molasses versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Molasses vs Baked Potato Flesh:

• 14 ounces of Molasses have 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin B9 and more Vitamin C than Molasses.
• 14 ounces of Molasses have insufficient amounts of Vitamin B9 and Vitamin C
• Both Molasses as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Molasses vs Baked Potato Flesh:

• 14 ounces of Molasses have 41 times more Calcium, 2.3 times more Copper, 13.5 times more Iron, 9.7 times more Magnesium, 9.5 times more Manganese, 3.7 times more Potassium, 59.3 times more Selenium and 7.4 times more Sodium than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.6 times more Phosphorus and 3.4 times more Water than Molasses.
• Both Molasses and Baked Potato Flesh contain similar levels of Zinc per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Molasses have 3.1 times more Energy, 3.5 times more Carbohydrate and 44 times more Sugars than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain more Fiber and more Protein than Molasses.
• 14 ounces of Molasses provide inadequate amounts of Fiber and Protein
• Both Molasses as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.