Comparing Nutrients in 7 ounces Molasses VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Molasses	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	20% 575kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	40% 52g	130g per day for Men 19-50 years
Sugars	205% 148g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0% 0g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Molasses	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	NA	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	NA	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	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	40.7% 407mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	NA	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	NA	11mg per day for Men 19-50 years
Water	1.17% 43.4g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Molasses VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Molasses versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Molasses vs Frozen Roasted Potatoes with Salt:

• Both Molasses and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Molasses as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Molasses vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Molasses have 13.7 times more Calcium, 9.4 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 8.1 times more Sodium than Molasses.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Molasses have 2.3 times more Energy, 2.9 times more Carbohydrate and 108.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain more Fiber and more Protein than Molasses.
• 7 ounces of Molasses provide inadequate amounts of Fiber and Protein