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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	3.97% 115kcal	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	19% 24.7g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	80.4% 6.43mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	10.8% 75.4mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	52.8% 792mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	NA	11mg per day for Men 19-50 years
Water	4.47% 165g	0.08% 2.98g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Potato Skin vs French Vanilla Cafe Instant Coffee KRAFT:

• 7 ounces of 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 Potato Skin vs French Vanilla Cafe Instant Coffee KRAFT:

• 7 ounces of Potato Skin have 2.5 times more Calcium, 9.8 times more Iron and 55.5 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While 7 oz of French Vanilla Cafe Instant Coffee KRAFT contain 5.3 times more Phosphorus, 1.3 times more Potassium and 39.9 times more Sodium than Raw Potato Skin.
• 7 ounces of French Vanilla Cafe Instant Coffee KRAFT lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.8 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While 7 oz of French Vanilla Cafe Instant Coffee KRAFT contain 8.3 times more Energy, 192 times more Fat, 176.9 times more Saturated Fat and 6 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and French Vanilla Cafe Instant Coffee KRAFT offer comparable quantities of Protein per seven ounces.