Comparing Nutrients in 300 calories Molasses VS Baked White Potatoes

Weight per 300 calories

• Molasses: 103g
• Baked White Potatoes: 326g

Molasses have 3.2 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Molasses or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Molasses	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.1g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.019g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	53% 68.7g	130g per day for Men 19-50 years
Sugars	107% 77.3g	6.9% 5g	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	18.3% 13.2g	1.6% 1.17g	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	% 12.3g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 30.4g	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	0% 0g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Molasses	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.53% 0.042mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.16% 0.002mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Baked White Potatoes	Recommended Dietary Allowance
Calcium	21.2% 212mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	46% 0.41mg	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	61% 4.9mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	59.6% 250mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	26.8% 0.62mg	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	4.6% 32mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	44.5% 1514mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Molasses vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3.7 times more Vitamin B1, 67.8 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than Molasses.
• Both Molasses and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Molasses as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Molasses vs Baked White Potatoes:

• Molasses have 6.5 times more Calcium, 1.2 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 2.6 times more Manganese and 11.3 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.6 times more Phosphorus, 3.8 times more Zinc and 10.9 times more Water than Molasses.
• Both Molasses and Baked Whole White Potatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Molasses have 15.5 times more Sugars and 11.3 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, more Fiber and more Protein than Molasses.
• Both Molasses and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Molasses as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.