Comparing Nutrients in 1 kilogram Baked White Potatoes VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Baked White Potatoes	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	31.7% 920kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	154% 49.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	570% 740g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	50% 19g	38g per day for Men 19-50 years
Protein	37.5% 21g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	40% 0.48mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	10% 100mg	271% 2710mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	359% 2510mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	304% 10330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Sweetened Mocha Instant Coffee:

• Baked Whole White Potatoes have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 7.4 times more Vitamin B5, 3.8 times more Vitamin B6, 4.2 times more Vitamin B9, 21 times more Vitamin C and 1.8 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 1.5 times more Vitamin B3 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Sweetened Mocha Instant Coffee:

• Baked Whole White Potatoes have more Iron and 44.4 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 27.1 times more Calcium, 3.4 times more Copper, 2.5 times more Magnesium, 2.4 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 12.4 times more Selenium, 45.3 times more Sodium and 2.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Mocha Instant Coffee contains 5 times more Energy, 105.8 times more Fat, 123.4 times more Saturated Fat, 3.9 times more Omega 3, 20.3 times more Omega 6, 3.5 times more Carbohydrate, 38 times more Sugars and 2.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweetened Mocha Instant Coffee have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.