Comparing Nutrients in 14 ounces Boiled Potato Flesh, Cooked In Skin VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	12% 345kcal	63% 1826kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	61% 19.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	226% 294g	130g per day for Men 19-50 years
Sugars	5% 3.6g	319% 231g	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	1.6% 1.15g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	20% 7.54g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	16.8% 0.22mg	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	9.92% 39.7μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74.4% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.3% 51.6mg	2.65% 2.4mg	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	0.26% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	2% 20mg	108% 1076mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	4.9% 196μg	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	15.4% 1.23mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	76.8% 1.77mg	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	25% 175mg	142% 996mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Sweetened Mocha Instant Coffee per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potato Flesh, Cooked In Skin versus 14 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Potato Flesh, Cooked In Skin vs Sweetened Mocha Instant Coffee:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 3.4 times more Vitamin B1, 10 times more Vitamin B5, 5.4 times more Vitamin B6 and 21.7 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Sweetened Mocha Instant Coffee provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potato Flesh, Cooked In Skin vs Sweetened Mocha Instant Coffee:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have more Iron and 45.3 times more Water than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 54.2 times more Calcium, 2.3 times more Copper, 3.1 times more Magnesium, 3.2 times more Manganese, 5.7 times more Phosphorus, 2.7 times more Potassium, 20.7 times more Selenium, 79.3 times more Sodium and 3.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium
• 14 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sweetened Mocha Instant Coffee contain 5.3 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, 3.7 times more Carbohydrate, 64 times more Sugars and 2.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Sweetened Mocha Instant Coffee offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6