Comparing Nutrients in 14 ounces Sweetened Mocha Instant Coffee VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Potato Skin	Recommended Dietary Allowance
Energy	63% 1826kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	61% 19.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	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	226% 294g	38% 49.4g	130g per day for Men 19-50 years
Sugars	319% 231g	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	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	37.5% 21g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	8.93% 35.7μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74.4% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Potato Skin	Recommended Dietary Allowance
Calcium	108% 1076mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	0% 0mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	76.8% 1.77mg	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	142% 996mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	84% 1258mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Mocha Instant Coffee 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 Sweetened Mocha Instant Coffee vs Potato Skin:

• 14 ounces of Sweetened Mocha Instant Coffee have 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and more Vitamin B12 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 19 times more Vitamin C than Sweetened Mocha Instant Coffee.
• 14 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Mocha Instant Coffee vs Potato Skin:

• 14 ounces of Sweetened Mocha Instant Coffee have 9 times more Calcium, 3 times more Magnesium, 6.6 times more Phosphorus, 2.5 times more Potassium, 20.7 times more Selenium, 31.7 times more Sodium and 2.7 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain more Iron, 1.4 times more Manganese and 49 times more Water than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Potato Skin contain similar levels of Copper per 14 ounces.
• 14 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Mocha Instant Coffee have 7.9 times more Energy, 158.7 times more Fat, 189.8 times more Saturated Fat, 5.8 times more Omega 3, 31.1 times more Omega 6, 6 times more Carbohydrate and 2.1 times more Protein than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.3 times more Fiber than Sweetened Mocha Instant Coffee.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6