Comparing Nutrients in 500 calories Baked White Potatoes VS French Vanilla Cafe Instant Coffee KRAFT

Weight per 500 calories

• Baked White Potatoes: 544g
• French Vanilla Cafe Instant Coffee KRAFT: 104g

French Vanilla Cafe Instant Coffee KRAFT has 5.2 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or French Vanilla Cafe Instant Coffee KRAFT?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Baked White Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	59.7% 77.5g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	78% 56.4g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	3.83% 1.46g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	NA	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	51.6% 207μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	NA	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	43.5% 3.48mg	4.3% 0.34mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	NA	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	NA	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	58.2% 408mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	NA	11mg per day for Men 19-50 years
Water	11% 410g	0.042% 1.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs French Vanilla Cafe Instant Coffee KRAFT:

• Baked Whole White Potatoes have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 500 calories for Baked White Potatoes vs French Vanilla Cafe Instant Coffee KRAFT:

• Baked Whole White Potatoes have 4.4 times more Calcium, 10.1 times more Iron, 1.9 times more Phosphorus, 5.2 times more Potassium and 262.9 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 10.9 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.5 times more Carbohydrate, 7.8 times more Fiber and 4.4 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 24.5 times more Fat, 22 times more Saturated Fat and 6.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.