Comparing Nutrients in 7 ounces Reduced Calorie With Whitener Instant Coffee VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Energy	35% 1010kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	59.5% 57.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	70.3% 91g	130g per day for Men 19-50 years
Sugars	161% 117g	3.83% 2.78g	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	2.6% 0.99g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.04% 0.002mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	94% 1.2mg	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	0.5% 2μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.8% 26.8mg	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	3.44% 0.52mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	2.43% 0.022mg	180% 1.62mg	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	1.5% 0.12mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	53% 1.22mg	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	38.3% 268mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Calorie With Whitener Instant Coffee VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Reduced Calorie With Whitener Instant Coffee versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Reduced Calorie With Whitener Instant Coffee vs Baked Potato Skin:

• 7 ounces of Reduced Calorie With Whitener Instant Coffee have 2.2 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain more Vitamin B1, more Vitamin B2, 16.3 times more Vitamin B3, 857 times more Vitamin B5, more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• 7 ounces of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Reduced Calorie With Whitener Instant Coffee as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Reduced Calorie With Whitener Instant Coffee vs Baked Potato Skin:

• 7 ounces of Reduced Calorie With Whitener Instant Coffee have 1.3 times more Phosphorus and 1.6 times more Potassium than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Calcium, 74.3 times more Copper, 117.3 times more Iron, 21.5 times more Magnesium, 56 times more Manganese and 24.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• 7 ounces of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese and Zinc
• Both Reduced Calorie With Whitener Instant Coffee as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Reduced Calorie With Whitener Instant Coffee have 2.6 times more Energy, 291 times more Fat, 966.5 times more Saturated Fat, 18 times more Omega 6, 1.3 times more Carbohydrate and 42.1 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 15.8 times more Fiber and 2.2 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• 7 ounces of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Fiber
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Reduced Calorie With Whitener Instant Coffee as well as Baked Potato Skin provide inadequate amounts of Omega 3 in seven ounces.