Comparing Nutrients in 100 calories Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Baked Red Potatoes

Weight per 100 calories

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 1111g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 9.7 times more energy per unit of mass than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated, which is average in comparison to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 100 calories - Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.8g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0% 0g	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	0% 0g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	2% 1.1g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	362% 58mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.22% 0.31mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	18.7% 0.24mg	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	2.78% 11μg	7.76% 31μg	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	2.47% 2.22mg	16% 14.5mg	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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	22.2% 0.2mg	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	18% 1.44mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	8.65% 0.2mg	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	11% 77.8mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	29.4% 1087g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Baked Red Potatoes:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 34.2 times more Vitamin B2 and 31.6 times more Vitamin B3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.4 times more Vitamin B1, 1.3 times more Vitamin B5, 11 times more Vitamin B6, 2.8 times more Vitamin B9, 6.5 times more Vitamin C and 2.9 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Baked Red Potatoes:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 2.1 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 27.6 times more Magnesium, 2.8 times more Manganese, 2 times more Potassium, 11.3 times more Sodium, 1.2 times more Zinc and 12.3 times more Water than Baked Whole Red Potatoes.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Baked Whole Red Potatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 11.6 times more Fat, 22.2 times more Saturated Fat and 18.1 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, more Sugars, more Fiber and 2.4 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.