Comparing Nutrients in 500 calories Baked Potato Skin VS Sweetened Mocha Instant Coffee

Weight per 500 calories

• Baked Potato Skin: 253g
• Sweetened Mocha Instant Coffee: 109g

Sweetened Mocha Instant Coffee has 2.3 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	62% 80.5g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	87.3% 63.3g	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	52.5% 20g	5.43% 2.07g	38g per day for Men 19-50 years
Protein	19.3% 11g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	2.34% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	1.13% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	4.6% 0.06mg	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	14% 55.6μg	2.45% 9.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.4% 0.49μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	0.72% 0.65mg	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	0.67% 0.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	1.36% 1.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	8.6% 86mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	52.5% 0.47mg	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	222% 17.8mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	21% 0.48mg	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	36.4% 255mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	12.3% 6.74μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.05% 1.85g	3700g per day for Men 19-50 years

Baked Potato Skin VS Sweetened Mocha Instant Coffee Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Sweetened Mocha Instant Coffee?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Sweetened Mocha Instant Coffee:

• 500 calories of Baked Potato Skin have 9.1 times more Vitamin B1, 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 38.3 times more Vitamin B5, 25.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 52.3 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 500 kcal of Sweetened Mocha Instant Coffee contain more Vitamin B12 than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin B12
• 500 calories of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 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 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Sweetened Mocha Instant Coffee:

• 500 calories of Baked Potato Skin have 4.4 times more Copper, more Iron, 1.5 times more Magnesium, 3.2 times more Manganese and 1.3 times more Potassium than Sweetened Mocha Instant Coffee.
• While 500 kcal of Sweetened Mocha Instant Coffee contain 3.4 times more Calcium, 3.8 times more Selenium and 6.5 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Sweetened Mocha Instant Coffee contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium
• 500 calories of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.4 times more Carbohydrate, 9.7 times more Fiber and 1.9 times more Protein than Sweetened Mocha Instant Coffee.
• While 500 kcal of Sweetened Mocha Instant Coffee contain 68.3 times more Fat, 81.7 times more Saturated Fat and 17.9 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Sweetened Mocha Instant Coffee offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Mocha Instant Coffee provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Sweetened Mocha Instant Coffee provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.