Comparing Nutrients in 14 ounces Reduced Calorie With Whitener Instant Coffee VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Baked White Potatoes	Recommended Dietary Allowance
Energy	69.7% 2020kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	312% 100g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	323% 234g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	5.22% 2g	22% 8.33g	38g per day for Men 19-50 years
Protein	14% 7.78g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.079% 0.004mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	64.4% 0.84mg	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	37.7% 151μg	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% 0mg	55.6% 50mg	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	6.88% 1.03mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	56% 0.5mg	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	2.98% 0.24mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	32.6% 0.75mg	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	76.5% 536mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	106% 3608mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Reduced Calorie With Whitener Instant Coffee vs Baked White Potatoes:

• Reduced Calorie With Whitener Instant Coffee has 6.5 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, more Vitamin B2, 8.1 times more Vitamin B3, 383 times more Vitamin B5, more Vitamin B6, 38 times more Vitamin B9 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Reduced Calorie With Whitener Instant Coffee vs Baked White Potatoes:

• Reduced Calorie With Whitener Instant Coffee has 1.8 times more Calcium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 11.5 times more Copper, 10.7 times more Iron, 13.5 times more Magnesium, 17.2 times more Manganese, 17.5 times more Zinc and 12.2 times more Water than Reduced Calorie With Whitener Instant Coffee.

Comparison of macro-nutrients per 14 ounces:

• Reduced Calorie With Whitener Instant Coffee has 5.5 times more Energy, 194 times more Fat, 628.2 times more Saturated Fat, 11.8 times more Omega 6, 2.8 times more Carbohydrate and 38.6 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Fiber than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Reduced Calorie With Whitener Instant Coffee as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.