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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Baked Potato Skin has 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.
• While 1 kg of Sweetened Mocha Instant Coffee contains more Vitamin B12 than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin B12
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Potato Skin as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 1.9 times more Copper, more Iron and 1.4 times more Manganese than Sweetened Mocha Instant Coffee.
• While 1 kg of Sweetened Mocha Instant Coffee contains 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.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 4.2 times more Fiber than Sweetened Mocha Instant Coffee.
• While 1 kg of Sweetened Mocha Instant Coffee contains 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 and 41.6 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Sweetened Mocha Instant Coffee offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6