Comparing Nutrients in 7 ounces Molasses VS Baked Potato Flesh

Macros Ratio

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

Macro Nutrients

	Molasses	Baked Potato Flesh	Recommended Dietary Allowance
Energy	20% 575kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	33% 42.8g	130g per day for Men 19-50 years
Sugars	205% 148g	4.65% 3.37g	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	35% 25.4g	NA	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	% 23.6g	NA	g per day for Men 19-50 years
Sucrose	% 58.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0% 0g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Molasses	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.85mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	40.7% 407mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	47.4% 0.43mg	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	117% 9.37mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	14% 0.32mg	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	8.8% 61.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Molasses versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Molasses vs Baked Potato Flesh:

• 7 ounces of Molasses have 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin B9 and more Vitamin C than Molasses.
• 7 ounces of Molasses have insufficient amounts of Vitamin B9 and Vitamin C
• Both Molasses as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Molasses vs Baked Potato Flesh:

• 7 ounces of Molasses have 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 Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.6 times more Phosphorus and 3.4 times more Water than Molasses.
• Both Molasses and Baked Potato Flesh contain similar levels of Zinc per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Molasses have 3.1 times more Energy, 3.5 times more Carbohydrate and 44 times more Sugars than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain more Fiber and more Protein than Molasses.
• 7 ounces of Molasses provide inadequate amounts of Fiber and Protein
• Both Molasses as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.