Comparing Nutrients in 300 calories Restaurant-prepared Espresso Brewed Coffee VS Baked White Potatoes

Weight per 300 calories

• Restaurant-prepared Espresso Brewed Coffee: 3333g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 10.2 times more energy per unit of mass than Restaurant-prepared Espresso Brewed Coffee, which is average in comparison to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 300 calories - Restaurant-prepared Espresso Brewed Coffee or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Restaurant-prepared Espresso Brewed Coffee	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	53% 68.7g	130g per day for Men 19-50 years
Sugars	0% 0g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	7.14% 4g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Restaurant-prepared Espresso Brewed Coffee	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.78% 0.033mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1085% 174mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.13% 0.067mg	53% 0.69mg	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	8.33% 33.3μg	31% 124μg	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	7.4% 6.67mg	45.7% 41mg	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	2.22% 0.33mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Restaurant-prepared Espresso Brewed Coffee	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	46% 0.41mg	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	54% 4.33mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	635% 2667mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	26.8% 0.62mg	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	33.3% 233mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	88% 3260g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Restaurant-prepared Espresso Brewed Coffee vs Baked White Potatoes:

• Restaurant-prepared Espresso Brewed Coffee has 42.1 times more Vitamin B2 and 34.8 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.7 times more Vitamin B1, 1.3 times more Vitamin B5, 10.3 times more Vitamin B6, 3.7 times more Vitamin B9, 6.2 times more Vitamin C and 2.6 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Restaurant-prepared Espresso Brewed Coffee vs Baked White Potatoes:

• Restaurant-prepared Espresso Brewed Coffee has 2 times more Calcium, 4 times more Copper, 2.1 times more Iron, 30.3 times more Magnesium, 2.7 times more Manganese, 2.2 times more Potassium, 20.4 times more Sodium, 1.5 times more Zinc and 13.3 times more Water than Baked Whole White Potatoes.
• Both Restaurant-prepared Espresso Brewed Coffee and Baked Whole White Potatoes have similar amounts of Phosphorus per 300 kcal.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Restaurant-prepared Espresso Brewed Coffee has 12.3 times more Fat, 23.5 times more Saturated Fat and 19.2 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, more Sugars, more Fiber and 1.7 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.