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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	258% 336g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweetened Mocha Instant Coffee	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	13.6% 136mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	138% 4686mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	96% 1438mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.21% 7.7g	3700g per day for Men 19-50 years

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

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

• 1 pound of Potato Skin has 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 19 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 1 lb of Sweetened Mocha Instant Coffee contains 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Potato Skin as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Potato Skin has more Iron, 1.4 times more Manganese and 49 times more Water than Sweetened Mocha Instant Coffee.
• While 1 lb of Sweetened Mocha Instant Coffee contains 9 times more Calcium, 3 times more Magnesium, 6.6 times more Phosphorus, 2.5 times more Potassium, 20.7 times more Selenium, 31.7 times more Sodium and 2.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Sweetened Mocha Instant Coffee contain similar levels of Copper per one pound.
• 1 pound of 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 Potato Skin has 1.3 times more Fiber than Sweetened Mocha Instant Coffee.
• While 1 lb of Sweetened Mocha Instant Coffee contains 7.9 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, 6 times more Carbohydrate and 2.1 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6