Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Energy	159% 4600kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	354% 461g	130g per day for Men 19-50 years
Sugars	803% 582g	19.3% 14g	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	50% 19g	208% 79g	38g per day for Men 19-50 years
Protein	94% 53g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	472% 6.14mg	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	22.5% 90μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	188% 4.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	150% 135mg	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% 0mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Calcium	271% 2710mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	908% 8.17mg	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	0% 0mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	268% 6.16mg	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	359% 2510mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.46% 17g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Mocha Instant Coffee versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Mocha Instant Coffee vs Baked Potato Skin:

• 1 kilogram of Sweetened Mocha Instant Coffee has more Vitamin B12 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 16.5 times more Vitamin B5, 11.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 22.5 times more Vitamin C than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Mocha Instant Coffee vs Baked Potato Skin:

• 1 kilogram of Sweetened Mocha Instant Coffee has 8 times more Calcium, 1.6 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 8.9 times more Selenium, 15.1 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.9 times more Copper, more Iron and 1.4 times more Manganese than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Mocha Instant Coffee has 2.3 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, 1.6 times more Carbohydrate, 41.6 times more Sugars and 1.2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4.2 times more Fiber than Sweetened Mocha Instant Coffee.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6