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

Macros Ratio

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

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Baked Red Potatoes	Recommended Dietary Allowance
Energy	79.6% 2309kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	356% 114g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	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	209% 272g	68.4% 89g	130g per day for Men 19-50 years
Sugars	369% 268g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	16% 8.9g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Baked Red Potatoes	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	0% 0mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.091% 0.005mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	74% 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	1.13% 4.54μg	30.6% 122μg	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	7.86% 1.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	87.7% 0.79mg	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	3.4% 0.27mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	34% 0.78mg	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	87.5% 612mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	9.4% 348g	3700g per day for Men 19-50 years

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

• Reduced Calorie With Whitener Instant Coffee has 3.3 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 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.
• Both Reduced Calorie With Whitener Instant Coffee as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Reduced Calorie With Whitener Instant Coffee has 2 times more Calcium, 1.9 times more Phosphorus and 1.7 times more Potassium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 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.

Comparison of macro-nutrients per 1 pound:

• Reduced Calorie With Whitener Instant Coffee has 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.
• While Baked Whole Red Potatoes contain 3.6 times more Fiber than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Baked Whole Red Potatoes have similar amounts of Protein per 1 lb.
• Both Reduced Calorie With Whitener Instant Coffee as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.