Comparing Nutrients in 14 ounces Baked Potato Skin VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Molasses	0%	0%	100%

Macro Nutrients

	Baked Potato Skin	Molasses	Recommended Dietary Allowance
Energy	27% 786kcal	39.7% 1151kcal	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	0.32% 0.1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	228% 297g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	409% 297g	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	70% 51g	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	% 47.2g	g per day for Men 19-50 years
Sucrose	NA	% 117g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	0% 0g	38g per day for Men 19-50 years
Protein	30.4% 17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Molasses	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	205% 2.66mg	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	22% 87.3μg	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	59.5% 53.6mg	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	1.06% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Molasses	Recommended Dietary Allowance
Calcium	13.5% 135mg	81.4% 814mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	215% 1.93mg	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	349% 28mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	264% 6.07mg	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	57.3% 401mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	171% 5811mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	128% 70.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Molasses per 14 oz

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

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

• 14 ounces of Baked Potato Skin have 3 times more Vitamin B1, 53 times more Vitamin B2, 3.3 times more Vitamin B3, more Vitamin B9 and more Vitamin C than Molasses.
• Both Baked Potato Skin and Molasses provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Molasses have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Baked Potato Skin have 1.7 times more Copper, 1.5 times more Iron, 3.3 times more Phosphorus and 1.7 times more Zinc than Molasses.
• While 14 oz of Molasses contain 6 times more Calcium, 5.6 times more Magnesium, 2.5 times more Manganese, 2.6 times more Potassium, 25.4 times more Selenium and 1.8 times more Sodium than Baked Potato Skin.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have more Fiber and more Protein than Molasses.
• While 14 oz of Molasses contain 1.5 times more Energy, 1.6 times more Carbohydrate and 53.4 times more Sugars than Baked Potato Skin.
• 14 ounces of Molasses provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Molasses provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.