Comparing Nutrients in 14 ounces Sweetened Mocha Instant Coffee VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	63% 1826kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	61% 19.6g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	80% 104g	130g per day for Men 19-50 years
Sugars	319% 231g	3.78% 2.74g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	37.5% 21g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	8.93% 35.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74.4% 1.8μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	7.5% 6.75mg	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	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	108% 1076mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	0% 0mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	NA	420mg per day for Men 19-50 years
Manganese	76.8% 1.77mg	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	142% 996mg	NA	700mg per day for Men 19-50 years
Potassium	121% 4100mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	NA	55μg per day for Men 19-50 years
Sodium	84% 1258mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.75g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Mocha Instant Coffee vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 2.8 times more Vitamin C than Sweetened Mocha Instant Coffee.

Comparing minerals per 14 ounces for Sweetened Mocha Instant Coffee vs Frozen Roasted Potatoes with Salt:

• Sweetened Mocha Instant Coffee has 18.1 times more Calcium and 2.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain more Iron and 40 times more Water than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Frozen Roasted Potatoes with Salt have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Mocha Instant Coffee has 3.6 times more Energy, 8.8 times more Fat, 29.5 times more Saturated Fat, 2.8 times more Carbohydrate, 84.3 times more Sugars and 2.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Fiber than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.