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

Macros Ratio

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

Macro Nutrients

	Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	7.94% 230kcal	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	38% 49.4g	226% 294g	130g per day for Men 19-50 years
Sugars	NA	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	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	26% 9.92g	20% 7.54g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Potato 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	6.95% 0.083mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	12% 119mg	108% 1076mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	192% 1.73mg	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	161% 13mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	21.5% 151mg	142% 996mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	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	2.65% 39.7mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.18% 6.75g	3700g per day for Men 19-50 years

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

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

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

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

• 14 ounces of Potato Skin have more Iron, 1.4 times more Manganese and 49 times more Water than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 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 Raw Potato Skin.
• Both Potato Skin and Sweetened Mocha Instant Coffee contain similar levels of Copper per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 1.3 times more Fiber than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 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 Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6