Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Baked Red Potatoes	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	30% 870kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	300% 291g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	785% 251g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	461% 599g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	814% 590g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	13% 5g	38g per day for Men 19-50 years
Protein	41% 23g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Reduced Calorie With Whitener 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	60% 0.72mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	0% 0mg	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	67.5% 270μg	2.5% 10μg	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	140% 126mg	0% 0mg	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	5.33% 0.8mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	9% 90mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	12.2% 0.11mg	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	87.5% 7mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	4.8% 0.11mg	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	103% 720mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.66% 61.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Reduced Calorie With Whitener Instant Coffee:

• Baked Whole Red Potatoes have more Vitamin B1, more Vitamin B2, 8.5 times more Vitamin B3, 341 times more Vitamin B5, more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 3.3 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Reduced Calorie With Whitener Instant Coffee:

• Baked Whole Red Potatoes have 15.8 times more Copper, 11.7 times more Iron, 14 times more Magnesium, 15.7 times more Manganese, 20 times more Zinc and 12.4 times more Water than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 2 times more Calcium, 1.9 times more Phosphorus and 1.7 times more Potassium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 3.6 times more Fiber than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 5.9 times more Energy, 194 times more Fat, 628.2 times more Saturated Fat, 11.8 times more Omega 6, 3.1 times more Carbohydrate and 41.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Reduced Calorie With Whitener Instant Coffee have similar amounts of Protein per 1 kg.
• Both Baked Whole Red Potatoes as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.