Comparing Nutrients in 300 calories Sweetened Mocha Instant CoffeeVS Baked White Potatoes

Weight per 300 calories

Sweetened Mocha Instant Coffee

65.2g

Baked White Potatoes

326g

Sweetened Mocha Instant Coffee has 5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Sweetened Mocha Instant Coffee or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Sweetened Mocha Instant Coffee

31%

64%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Sweetened Mocha Instant Coffeevs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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10.7%10.4g

Fat

0.5%0.49g

10.4 gvs0.49 g

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

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10%3.2g

Saturated Fat

0.41%0.13g

3.2 gvs0.13 g

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

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2.36%0.038g

Omega 3

3.06%0.049g

0.038 gvs0.049 g

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

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3.8%0.65g

Omega 6

0.94%0.16g

0.65 gvs0.16 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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37%48.3g

Carbohydrate

53%68.7g

48.3 gvs68.7 g

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

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52.4%38g

Sugars

6.9%5g

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

38 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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3.26%1.24g

Fiber

18%6.85g

1.24 gvs6.85 g

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

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6.16%3.45g

Protein

12.2%6.85g

3.45 gvs6.85 g

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

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Vitamins

Sweetened Mocha Instant Coffeevs Baked White Potatoes

0.072%0.65μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0.65 μgvs3.26 μg

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

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1.7%0.02mg

Vitamin B1

13%0.16mg

Thiamine

0.02 mgvs0.16 mg

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

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1.4%0.018mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.018 mgvs0.14 mg

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

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9.22%1.48mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.48 mgvs5 mg

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

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0.68%0.034mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.034 mgvs1.25 mg

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

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2.76%0.036mg

Vitamin B6

53%0.69mg

Pyridoxine

0.036 mgvs0.69 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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1.47%5.87μg

Vitamin B9

31%124μg

Folates and Folic Acid

5.87 μgvs124 μg

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

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12.2%0.29μg

Vitamin B12

0%0μg

Cobalamin

0.29 μgvs0 μg

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

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0.43%0.39mg

Vitamin C

45.7%41mg

Ascorbic acid

0.39 mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

0 mgvs0.13 mg

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

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0.82%0.98μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0.98 μgvs8.8 μg

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

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Minerals

Sweetened Mocha Instant Coffeevs Baked White Potatoes

17.7%177mg

Calcium

3.26%32.6mg

177 mgvs32.6 mg

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

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31.5%0.28mg

Copper

46%0.41mg

0.28 mgvs0.41 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

26%2.1mg

0 mgvs2.1 mg

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

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10.6%44.3mg

Magnesium

21%88mg

44.3 mgvs88 mg

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

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12.6%0.29mg

Manganese

26.8%0.62mg

0.29 mgvs0.62 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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23.4%164mg

Phosphorus

35%245mg

164 mgvs245 mg

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

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20%674mg

Potassium

52%1774mg

674 mgvs1774 mg

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

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7.35%4.04μg

Selenium

2.96%1.63μg

4.04 μgvs1.63 μg

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

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13.8%207mg

Sodium

1.52%23mg

207 mgvs23 mg

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

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5.7%0.63mg

Zinc

10.4%1.14mg

0.63 mgvs1.14 mg

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

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0.03%1.1g

Water

6.65%246g

1.1 gvs246 g

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

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Lets compare vitamin content per 300 calories of Sweetened Mocha Instant Coffee vs Baked White Potatoes:

Sweetened Mocha Instant Coffee has more Vitamin B12 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7.7 times more Vitamin B1, 7.7 times more Vitamin B2, 3.4 times more Vitamin B3, 36.8 times more Vitamin B5, 19.2 times more Vitamin B6, 21.1 times more Vitamin B9, 105 times more Vitamin C and 9 times more Vitamin K than Sweetened Mocha Instant Coffee.
Both Sweetened Mocha Instant Coffee as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Sweetened Mocha Instant Coffee vs Baked White Potatoes:

Sweetened Mocha Instant Coffee has 5.4 times more Calcium, 2.5 times more Selenium and 9.1 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Copper, more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Zinc and 221.9 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 300 calories:

Sweetened Mocha Instant Coffee has 21.2 times more Fat, 24.7 times more Saturated Fat, 4.1 times more Omega 6 and 7.6 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Omega 3, 1.4 times more Carbohydrate, 5.5 times more Fiber and 2 times more Protein than Sweetened Mocha Instant Coffee.
Both Sweetened Mocha Instant Coffee and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Sweetened Mocha Instant Coffee as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Mocha Instant CoffeeVS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAYBaked White PotatoesVS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAYSweetened Mocha Instant CoffeeVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Sweetened Mocha Instant CoffeeVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Mocha Instant Coffee or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: