Comparing Nutrients in 7 ounces Baked Red Potatoes VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Baked Red Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	5.95% 173kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	114% 148g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	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	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	NA	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	52.8% 792mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	NA	11mg per day for Men 19-50 years
Water	4.1% 152g	0.08% 2.98g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 7 ounces for Baked Red Potatoes vs French Vanilla Cafe Instant Coffee KRAFT:

• Baked Whole Red Potatoes have 2.1 times more Iron and 51.1 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 1.3 times more Calcium, 2.8 times more Phosphorus and 33.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.3 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 5.5 times more Energy, 128 times more Fat, 115 times more Saturated Fat, 3.8 times more Carbohydrate and 38 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Protein per 7 oz.
• Both Baked Whole Red Potatoes as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.