Comparing Nutrients in 14 ounces Potato Skin VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	7.94% 230kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	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	228% 296g	130g per day for Men 19-50 years
Sugars	NA	297% 216g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	17% 67.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	12% 119mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	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	161% 13mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	NA	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	21.5% 151mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	106% 1584mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	NA	11mg per day for Men 19-50 years
Water	8.93% 331g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS French Vanilla Cafe Instant Coffee KRAFT per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of French Vanilla Cafe Instant Coffee KRAFT to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs French Vanilla Cafe Instant Coffee KRAFT:

• 14 ounces of Potato Skin have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.
• 14 ounces of French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Potato Skin vs French Vanilla Cafe Instant Coffee KRAFT:

• 14 ounces of Potato Skin have 2.5 times more Calcium, 9.8 times more Iron and 55.5 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While 14 oz of French Vanilla Cafe Instant Coffee KRAFT contain 5.3 times more Phosphorus, 1.3 times more Potassium and 39.9 times more Sodium than Raw Potato Skin.
• 14 ounces of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 1.8 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While 14 oz of French Vanilla Cafe Instant Coffee KRAFT contain 8.3 times more Energy, 192 times more Fat, 176.9 times more Saturated Fat and 6 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and French Vanilla Cafe Instant Coffee KRAFT offer comparable quantities of Protein per 14 ounces.