Comparing Nutrients in 1 pound Molasses VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Molasses	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	45.4% 1315kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	70.2% 91g	130g per day for Men 19-50 years
Sugars	467% 339g	5.7% 4.13g	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	80% 58g	1.8% 1.3g	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	% 54g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 133g	% 0.86g	g per day for Men 19-50 years
Fiber	0% 0g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	0% 0g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Molasses	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.2mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	104% 1.36mg	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	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	93% 930mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	268% 21.4mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	261% 1098mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	302% 6.94mg	27.2% 0.63mg	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	20% 141mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.7% 99g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Molasses versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Molasses vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Molasses has 1.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.6 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin B9 and more Vitamin C than Molasses.
• 1 pound of Molasses have insufficient amounts of Vitamin B9 and Vitamin C
• Both Molasses as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Molasses vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Molasses has 41 times more Calcium, 2.6 times more Copper, 15.2 times more Iron, 11 times more Magnesium, 11.1 times more Manganese, 3.9 times more Potassium, 59.3 times more Selenium and 9.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Phosphorus and 3.5 times more Water than Molasses.
• Both Molasses and Boiled Potato Flesh, Cooked In Skin contain similar levels of Zinc per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Molasses has 3.3 times more Energy, 3.7 times more Carbohydrate, 82.1 times more Sugars and 44.1 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains more Fiber and more Protein than Molasses.
• 1 pound of Molasses provide inadequate amounts of Fiber and Protein
• Both Molasses as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.