Comparing Nutrients in 7 ounces Potato Skin VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	3.97% 115kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	159% 115g	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	13% 4.96g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	8.4% 0.11mg	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	8.43% 33.7μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	1.32% 1.2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	53.8% 538mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	96% 0.86mg	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	80.4% 6.43mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	38.4% 0.88mg	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	10.8% 75.4mg	71% 498mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sweetened Mocha Instant Coffee per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Sweetened Mocha Instant Coffee:

• 7 ounces of Potato Skin have 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 19 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Potato Skin as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Sweetened Mocha Instant Coffee:

• 7 ounces of Potato Skin have more Iron, 1.4 times more Manganese and 49 times more Water than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 9 times more Calcium, 3 times more Magnesium, 6.6 times more Phosphorus, 2.5 times more Potassium, 20.7 times more Selenium, 31.7 times more Sodium and 2.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Sweetened Mocha Instant Coffee contain similar levels of Copper per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.3 times more Fiber than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 7.9 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, 6 times more Carbohydrate and 2.1 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6