Comparing Nutrients in 14 ounces Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%
Potato Skin	17%	1%	82%

Macro Nutrients

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Potato Skin	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.16% 6.7g	38% 49.4g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	26% 9.92g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	73% 0.95mg	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	0.99% 3.97μg	17% 67.5μg	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	0.88% 0.79mg	50.3% 45.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Potato Skin	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	187% 1.68mg	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	6.45% 0.52mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	104% 2.4mg	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	3.97% 27.8mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10.5% 388g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Potato Skin:

• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have 4.7 times more Vitamin B2 and 5 times more Vitamin B3 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 10.8 times more Vitamin B5, 119.5 times more Vitamin B6, 17 times more Vitamin B9 and 57 times more Vitamin C than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Potato Skin:

• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have 3.5 times more Magnesium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 15 times more Calcium, 8.5 times more Copper, 24.9 times more Iron, 12 times more Manganese, 5.4 times more Phosphorus, 3.6 times more Potassium and 7 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated and Potato Skin contain similar levels of Water per 14 ounces.
• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated lack sufficient amounts of Calcium, Iron, Phosphorus and Zinc
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Potato Skin contain 6.4 times more Energy, 7.4 times more Carbohydrate, more Fiber and 25.7 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• 14 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.