Comparing Nutrients in 100 calories Sweetened Mocha Instant CoffeeVS Baked Red Potatoes

Weight per 100 calories

Sweetened Mocha Instant Coffee

21.7g

Baked Red Potatoes

115g

Sweetened Mocha Instant Coffee has 5.3 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Sweetened Mocha Instant Coffee or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Sweetened Mocha Instant Coffee

31%

64%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Sweetened Mocha Instant Coffeevs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.56%3.45g

Fat

0.18%0.17g

3.45 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.35%1.07g

Saturated Fat

0.14%0.046g

1.07 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.79%0.013g

Omega 3

1.08%0.017g

0.013 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.27%0.22g

Omega 6

0.33%0.056g

0.22 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.4%16g

Carbohydrate

17.3%22.5g

16 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.5%12.7g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12.7 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.52g

NA gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.1%0.41g

Fiber

5.44%2.07g

0.41 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.05%1.15g

Protein

4.72%2.64g

1.15 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Mocha Instant Coffeevs Baked Red Potatoes

0.024%0.22μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0.22 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.56%0.007mg

Vitamin B1

6.9%0.083mg

Thiamine

0.007 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.47%0.006mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.006 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.07%0.49mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.23%0.011mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.011 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.92%0.012mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.012 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.49%1.96μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

1.96 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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4.08%0.098μg

Vitamin B12

0%0μg

Cobalamin

0.098 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.14%0.13mg

Vitamin C

16%14.5mg

Ascorbic acid

0.13 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.27%0.33μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

0.33 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Mocha Instant Coffeevs Baked Red Potatoes

5.9%59mg

Calcium

1.03%10.3mg

59 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.5%0.095mg

Copper

22.2%0.2mg

0.095 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0%0mg

Iron

10%0.8mg

0 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.5%14.8mg

Magnesium

7.66%32mg

14.8 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.2%0.097mg

Manganese

8.65%0.2mg

0.097 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.8%54.6mg

Phosphorus

12%82.8mg

54.6 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.6%225mg

Potassium

18.4%626mg

225 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.45%1.35μg

Selenium

1.35 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.6%69mg

Sodium

0.92%13.8mg

69 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.9%0.21mg

Zinc

4.18%0.46mg

0.21 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.01%0.37g

Water

2.4%88g

0.37 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sweetened Mocha Instant Coffee vs Baked Red Potatoes:

Sweetened Mocha Instant Coffee has more Vitamin B12 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 12.3 times more Vitamin B1, 9.4 times more Vitamin B2, 3.7 times more Vitamin B3, 34.7 times more Vitamin B5, 20.4 times more Vitamin B6, 15.9 times more Vitamin B9, 111 times more Vitamin C and 9.9 times more Vitamin K than Sweetened Mocha Instant Coffee.
Both Sweetened Mocha Instant Coffee as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Sweetened Mocha Instant Coffee vs Baked Red Potatoes:

Sweetened Mocha Instant Coffee has 5.7 times more Calcium and 5 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.1 times more Copper, more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 2.8 times more Potassium, 2.2 times more Zinc and 238.5 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 100 calories:

Sweetened Mocha Instant Coffee has 20 times more Fat, 23.3 times more Saturated Fat, 3.8 times more Omega 6 and 7.7 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Omega 3, 1.4 times more Carbohydrate, 5 times more Fiber and 2.3 times more Protein than Sweetened Mocha Instant Coffee.
Both Sweetened Mocha Instant Coffee and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Sweetened Mocha Instant Coffee as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sweetened Mocha Instant CoffeeVS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAYBaked Red PotatoesVS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAYSweetened Mocha Instant CoffeeVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Sweetened Mocha Instant CoffeeVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Sweetened Mocha Instant Coffee or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: