Comparing Nutrients in 1 pound With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	8%	27%	65%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Baked White Potatoes	Recommended Dietary Allowance
Energy	69% 1996kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	161% 51.6g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	73.6% 96g	130g per day for Men 19-50 years
Sugars	219% 159g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	73% 41g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	73.6% 0.96mg	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	5.67% 22.7μg	43% 172μg	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	63.5% 57mg	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	2.72% 0.41mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Baked White Potatoes	Recommended Dietary Allowance
Calcium	27.2% 272mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	64% 0.58mg	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	173% 14mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	132% 553mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	37.3% 0.86mg	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	292% 2046mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	248% 8419mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	151% 2268mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa vs Baked White Potatoes:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 2.5 times more Vitamin B2 and 3 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B1, 6.1 times more Vitamin B5, 7 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.
• Both With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa vs Baked White Potatoes:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 6 times more Calcium, 4.4 times more Copper, 4.8 times more Iron, 4.5 times more Magnesium, 4.3 times more Manganese, 6 times more Phosphorus, 3.4 times more Potassium, 8 times more Selenium, 71.4 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 24.3 times more Water than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.

Comparison of macro-nutrients per 1 pound:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 4.8 times more Energy, 88.1 times more Fat, 284.4 times more Saturated Fat, 6.9 times more Omega 6, 3.4 times more Carbohydrate, 22.9 times more Sugars, 2.3 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.