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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Baked White Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	12.6% 365kcal	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	64.4% 83.7g	228% 296g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	15% 8.33g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	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	8.1% 299g	0.16% 5.95g	3700g per day for Men 19-50 years

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

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

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

• Baked Whole White Potatoes have 1.9 times more Iron and 50.3 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 2.7 times more Phosphorus and 57 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.5 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 5.2 times more Energy, 128 times more Fat, 115 times more Saturated Fat, 3.5 times more Carbohydrate and 35.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Protein per 14 oz.
• Both Baked Whole White Potatoes as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.