Comparing Nutrients in 500 calories Baked Red Potatoes VS Sweetened Mocha Instant Coffee

Weight per 500 calories

• Baked Red Potatoes: 575g
• Sweetened Mocha Instant Coffee: 109g

Sweetened Mocha Instant Coffee has 5.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Sweetened Mocha Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Baked Red Potatoes	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	86.6% 113g	62% 80.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	5.43% 2.07g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.34% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	1.13% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.36% 1.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	50.3% 4.02mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.74μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	12% 441g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Sweetened Mocha Instant Coffee:

• Baked Whole Red Potatoes have 12.3 times more Vitamin B1, 9.4 times more Vitamin B2, 3.7 times more Vitamin B3, 34.7 times more Vitamin B5, 20.4 times more Vitamin B6, 15.9 times more Vitamin B9, 111 times more Vitamin C and 9.9 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Sweetened Mocha Instant Coffee:

• Baked Whole Red Potatoes have 2.1 times more Copper, more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 2.8 times more Potassium, 2.2 times more Zinc and 238.5 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 5.7 times more Calcium and 5 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.4 times more Omega 3, 1.4 times more Carbohydrate, 5 times more Fiber and 2.3 times more Protein than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 20 times more Fat, 23.3 times more Saturated Fat, 3.8 times more Omega 6 and 7.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Mocha Instant Coffee have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.