Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Molasses	0%	0%	100%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Molasses	Recommended Dietary Allowance
Energy	6.2% 180kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	81.5% 106g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	9.7% 3.7g	0% 0g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Molasses	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Molasses	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	NA	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	NA	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Molasses per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Molasses:

• Both Frozen Roasted Potatoes with Salt and Molasses have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Molasses have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Molasses:

• 5 ounces of Frozen Roasted Potatoes with Salt have 8.1 times more Sodium than Molasses.
• While 5 oz of Molasses contain 13.7 times more Calcium, 9.4 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have more Fiber and more Protein than Molasses.
• While 5 oz of Molasses contain 2.3 times more Energy, 2.9 times more Carbohydrate and 108.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Molasses provide inadequate amounts of Fiber and Protein