Comparing Nutrients in 5 ounces Sweetened Mocha Instant Coffee VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	22.5% 652kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	22% 28.5g	130g per day for Men 19-50 years
Sugars	114% 82.5g	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	32.6% 0.42mg	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	3.2% 12.8μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.6% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	20.5% 18.4mg	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% 0mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	38.4% 384mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	0% 0mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	8.5% 0.2mg	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	51% 356mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Mocha Instant Coffee versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Mocha Instant Coffee vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Sweetened Mocha Instant Coffee have 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.4 times more Vitamin B1, 10 times more Vitamin B5, 5.4 times more Vitamin B6 and 21.7 times more Vitamin C than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sweetened Mocha Instant Coffee vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Sweetened Mocha Instant Coffee have 54.2 times more Calcium, 2.3 times more Copper, 3.1 times more Magnesium, 3.2 times more Manganese, 5.7 times more Phosphorus, 2.7 times more Potassium, 20.7 times more Selenium, 79.3 times more Sodium and 3.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain more Iron and 45.3 times more Water than Sweetened Mocha Instant Coffee.
• 5 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Mocha Instant Coffee have 5.3 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, 3.7 times more Carbohydrate, 64 times more Sugars and 2.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Sweetened Mocha Instant Coffee and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6