Comparing Nutrients in 1 kilogram Reduced Calorie With Whitener Instant Coffee VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Potato Skin	17%	1%	82%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Potato Skin	Recommended Dietary Allowance
Energy	176% 5090kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	300% 291g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	785% 251g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	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	461% 599g	96% 124g	130g per day for Men 19-50 years
Sugars	814% 590g	NA	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	13% 5g	65.8% 25g	38g per day for Men 19-50 years
Protein	35% 19.6g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	184% 2.4mg	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	2.5% 10μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	127% 114mg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Potato Skin	Recommended Dietary Allowance
Calcium	18% 180mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	470% 4.23mg	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	7.5% 0.6mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	262% 6mg	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	193% 1350mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Calorie With Whitener Instant Coffee VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Reduced Calorie With Whitener Instant Coffee versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Reduced Calorie With Whitener Instant Coffee vs Potato Skin:

• 1 kg of Raw Potato Skin contains more Vitamin B2, 5.5 times more Vitamin B3, 302 times more Vitamin B5, more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Reduced Calorie With Whitener Instant Coffee as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Reduced Calorie With Whitener Instant Coffee vs Potato Skin:

• 1 kilogram of Reduced Calorie With Whitener Instant Coffee has 3.6 times more Phosphorus and 2.2 times more Potassium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Calcium, 38.5 times more Copper, 54 times more Iron, 11.5 times more Magnesium, 54.7 times more Manganese, 17.5 times more Zinc and 13.5 times more Water than Reduced Calorie With Whitener Instant Coffee.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese and Zinc
• Both Reduced Calorie With Whitener Instant Coffee as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Reduced Calorie With Whitener Instant Coffee has 8.8 times more Energy, 291 times more Fat, 966.5 times more Saturated Fat, 18 times more Omega 6 and 4.8 times more Carbohydrate than Potato Skin.
• While 1 kg of Raw Potato Skin contains 5 times more Fiber and 1.3 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Fiber
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Reduced Calorie With Whitener Instant Coffee as well as Raw Potato Skin provide inadequate amounts of Omega 3 in one kilogram.