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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 4.2 times more Fiber than Sweetened Mocha Instant Coffee.
• While 1 lb of Sweetened Mocha Instant Coffee contains 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 and 41.6 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Sweetened Mocha Instant Coffee offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6