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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Boiled Potato Skin	Recommended Dietary Allowance
Energy	72% 2087kcal	12.2% 354kcal	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	60% 78g	130g per day for Men 19-50 years
Sugars	364% 264g	NA	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	39.4% 15g	38g per day for Men 19-50 years
Protein	43% 24g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	83.4% 1.1mg	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	11.3% 45.4μg	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	26.2% 23.6mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	123% 1229mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	443% 4mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	87.8% 2mg	264% 6.07mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	138% 4686mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	96% 1438mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	9.54% 353g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sweetened Mocha Instant Coffee versus 1 lb of Boiled 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 Boiled Potato Skin:

• 1 pound of Sweetened Mocha Instant Coffee has 1.9 times more Vitamin B3 and more Vitamin B12 than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.3 times more Vitamin B2, 6.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 8.7 times more Vitamin C than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Boiled Potato Skin provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• 1 pound of Boiled Potato Skin have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Sweetened Mocha Instant Coffee has 6 times more Calcium, 2.3 times more Magnesium, 4.6 times more Phosphorus, 2.5 times more Potassium, 20.7 times more Selenium, 22.6 times more Sodium and 2.2 times more Zinc than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2 times more Copper, more Iron, 3 times more Manganese and 45.8 times more Water than Sweetened Mocha Instant Coffee.
• 1 pound of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Mocha Instant Coffee has 5.9 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, 4.3 times more Carbohydrate and 1.8 times more Protein than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.7 times more Fiber than Sweetened Mocha Instant Coffee.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6