Comparing Nutrients in 7 ounces Baked Potato Skin VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Baked Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	13.5% 393kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	114% 148g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	149% 108g	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	41.3% 15.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	175% 14mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	NA	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	28.6% 200mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	52.8% 792mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	NA	11mg per day for Men 19-50 years
Water	2.54% 94g	0.08% 2.98g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS French Vanilla Cafe Instant Coffee KRAFT per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of French Vanilla Cafe Instant Coffee KRAFT to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs French Vanilla Cafe Instant Coffee KRAFT:

• 7 ounces of Baked Potato Skin have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.
• 7 ounces of French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Baked Potato Skin vs French Vanilla Cafe Instant Coffee KRAFT:

• 7 ounces of Baked Potato Skin have 2.8 times more Calcium and 21.3 times more Iron than French Vanilla Cafe Instant Coffee KRAFT.
• While 7 oz of French Vanilla Cafe Instant Coffee KRAFT contain 2 times more Phosphorus and 19 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and French Vanilla Cafe Instant Coffee KRAFT contain similar levels of Potassium per seven ounces.
• 7 ounces of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 5.6 times more Fiber and 1.7 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While 7 oz of French Vanilla Cafe Instant Coffee KRAFT contain 2.4 times more Energy, 192 times more Fat, 176.9 times more Saturated Fat, 1.6 times more Carbohydrate and 38.8 times more Sugars than Baked Potato Skin.