Comparing Nutrients in 7 ounces Molasses VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Molasses	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	20% 575kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	42% 54.6g	130g per day for Men 19-50 years
Sugars	205% 148g	0.79% 0.58g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 58.3g	% 0.34g	g per day for Men 19-50 years
Fiber	0% 0g	12% 4.56g	38g per day for Men 19-50 years
Protein	0% 0g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Molasses	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.85mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	26.3% 0.34mg	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% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26% 23.4mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40.7% 407mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	32% 0.29mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	19% 0.43mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Molasses vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Molasses have 1.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Vitamin B1, 15.5 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B9, more Vitamin C and more Vitamin K than Molasses.
• Both Molasses as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Molasses vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Molasses have 15.8 times more Calcium, 3.4 times more Copper, 6.3 times more Iron, 8.6 times more Magnesium, 7 times more Manganese, 3.1 times more Potassium and 178 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Phosphorus, 10.6 times more Sodium, 1.4 times more Zinc and 2.9 times more Water than Molasses.

Comparison of macro-nutrients per 7 ounces:

• Molasses have 1.8 times more Energy, 2.7 times more Carbohydrate, 257.7 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 51.3 times more Fat, 60.1 times more Saturated Fat, more Omega 3, 5.7 times more Omega 6, more Fiber and more Protein than Molasses.
• Both Molasses as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.