Comparing Nutrients in 5 ounces Baked Potato Flesh VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Baked Potato Flesh	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	4.55% 132kcal	22.5% 652kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	80.7% 105g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	114% 82.5g	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	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	5.6% 2.13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	6% 0.078mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.6% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.94% 0.85mg	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	0.38% 0.057mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	38.4% 384mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	68.5% 0.62mg	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	6.2% 0.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	27.4% 0.63mg	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	10% 71mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Sweetened Mocha Instant Coffee per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Sweetened Mocha Instant Coffee:

• 5 ounces of Baked Potato Flesh have 3.4 times more Vitamin B1, 10.7 times more Vitamin B5, 5.5 times more Vitamin B6 and 21.3 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sweetened Mocha Instant Coffee provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• 5 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Sweetened Mocha Instant Coffee:

• 5 ounces of Baked Potato Flesh have more Iron and 44.4 times more Water than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain 54.2 times more Calcium, 2 times more Copper, 2.7 times more Magnesium, 2.8 times more Manganese, 5 times more Phosphorus, 2.6 times more Potassium, 20.7 times more Selenium, 63.4 times more Sodium and 3.3 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 5 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Mocha Instant Coffee contain 4.9 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, 3.4 times more Carbohydrate, 34.2 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6