Comparing Nutrients in 100 grams 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	4.38% 127kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.056% 0.018g	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	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	103% 74.7g	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	17.7% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 29.4g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	0% 0g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	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	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.5% 0.67mg	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	1.9% 1.7mg	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	1.5% 15mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	NA	54% 0.49mg	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	6.25% 0.5mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	NA	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	NA	66.5% 1.53mg	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	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	NA	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	NA	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Molasses per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Molasses:

• Both Frozen Roasted Potatoes with Salt and Molasses have similar amounts of vitamins per 100 g
• Both Frozen Roasted Potatoes with Salt as well as Molasses have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Molasses:

• 100 grams of Frozen Roasted Potatoes with Salt have 8.1 times more Sodium than Molasses.
• While 100 g 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.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have more Fiber and more Protein than Molasses.
• While 100 g 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.
• 100 grams of Molasses provide inadequate amounts of Fiber and Protein