Comparing Nutrients in 5 ounces Baked Potato Flesh VS Molasses

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Molasses	Recommended Dietary Allowance
Energy	4.55% 132kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	81.5% 106g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	0% 0g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	73% 0.95mg	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	3.2% 12.8μg	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	20% 18mg	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	0.38% 0.057mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Molasses	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	76.7% 0.69mg	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	6.2% 0.5mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	94% 2.17mg	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	10% 71mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Molasses per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Molasses:

• 5 ounces of Baked Potato Flesh have 2.6 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin B9 and more Vitamin C than Molasses.
• While 5 oz of Molasses contain 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Baked Potatoes Flesh no Salt.
• 5 ounces of Molasses have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Molasses:

• 5 ounces of Baked Potato Flesh have 1.6 times more Phosphorus and 3.4 times more Water than Molasses.
• While 5 oz of Molasses contain 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Molasses contain similar levels of Zinc per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have more Fiber and more Protein than Molasses.
• While 5 oz of Molasses contain 3.1 times more Energy, 3.5 times more Carbohydrate and 44 times more Sugars than Baked Potatoes Flesh no Salt.
• 5 ounces of Molasses provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Molasses provide inadequate amounts of Omega 3 and Omega 6 in five ounces.