Comparing Nutrients in 1 kilogram Molasses VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Molasses	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	100% 2900kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 747g	184% 240g	130g per day for Men 19-50 years
Sugars	1031% 747g	2.9% 2.1g	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	177% 128g	0% 0g	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	% 119g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 294g	% 1.4g	g per day for Men 19-50 years
Fiber	0% 0g	52.6% 20g	38g per day for Men 19-50 years
Protein	0% 0g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Molasses	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	205% 2050mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	85.6% 0.77mg	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	590% 47.2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	576% 2420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	665% 15.3mg	68.3% 1.57mg	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	44.3% 310mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5.9% 219g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Molasses vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Molasses have 1.8 times more Vitamin B5 and 3.4 times more Vitamin B6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B1, 18.5 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B9, more Vitamin C and more Vitamin K than Molasses.
• Both Molasses as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Molasses vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Molasses have 15.8 times more Calcium, 6.3 times more Copper, 7.6 times more Iron, 11.5 times more Magnesium, 9.7 times more Manganese, 3.9 times more Potassium and 35.6 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Phosphorus, 9.4 times more Sodium and 3.1 times more Water than Molasses.
• Both Molasses and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Molasses have 2 times more Energy, 3.1 times more Carbohydrate, 355.8 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 49.9 times more Fat, 69.4 times more Saturated Fat, more Omega 3, 5.1 times more Omega 6, more Fiber and more Protein than Molasses.
• Both Molasses as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.