Comparing Nutrients in 14 ounces Baked Red Potatoes VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Baked Red Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	12% 345kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	228% 296g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	34.7% 2.78mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	NA	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	106% 1584mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	NA	11mg per day for Men 19-50 years
Water	8.22% 304g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs French Vanilla Cafe Instant Coffee KRAFT:

• Baked Whole Red Potatoes have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 14 ounces for Baked Red Potatoes vs French Vanilla Cafe Instant Coffee KRAFT:

• Baked Whole Red Potatoes have 2.1 times more Iron and 51.1 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 1.3 times more Calcium, 2.8 times more Phosphorus and 33.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.3 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 5.5 times more Energy, 128 times more Fat, 115 times more Saturated Fat, 3.8 times more Carbohydrate and 38 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.