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

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Energy	72% 2087kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	74.2% 72g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	161% 209g	130g per day for Men 19-50 years
Sugars	364% 264g	8.76% 6.35g	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	22.7% 8.6g	94% 36g	38g per day for Men 19-50 years
Protein	43% 24g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	214% 2.8mg	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	10.2% 41μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	85% 2.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	68% 61.2mg	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	0% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Calcium	123% 1229mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	412% 3.7mg	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	0% 0mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	87.8% 2mg	121% 2.8mg	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	163% 1139mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	138% 4686mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	96% 1438mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	5.8% 215g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Mocha Instant Coffee has 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, 41.6 times more Sugars and 1.2 times more Protein than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 4.2 times more Fiber than Sweetened Mocha Instant Coffee.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6