Comparing Nutrients in 14 ounces Sweetened Mocha Instant Coffee VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Valencia Oranges	Recommended Dietary Allowance
Energy	63% 1826kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	61% 19.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	36.3% 47g	130g per day for Men 19-50 years
Sugars	319% 231g	NA	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	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	37.5% 21g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	19.2% 0.25mg	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	8.93% 35.7μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74.4% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	214% 192mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Valencia Oranges	Recommended Dietary Allowance
Calcium	108% 1076mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	16.3% 0.15mg	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	0% 0mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	76.8% 1.77mg	3.97% 0.091mg	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	142% 996mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	NA	55μg per day for Men 19-50 years
Sodium	84% 1258mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Mocha Instant Coffee vs Valencia Oranges:

• Sweetened Mocha Instant Coffee has 8.3 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4.8 times more Vitamin B5, 4.3 times more Vitamin B9 and 80.8 times more Vitamin C than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Sweetened Mocha Instant Coffee as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Mocha Instant Coffee vs Valencia Oranges:

• Sweetened Mocha Instant Coffee has 6.8 times more Calcium, 11.8 times more Copper, 6.8 times more Magnesium, 19.3 times more Manganese, 14.8 times more Phosphorus, 5.8 times more Potassium, more Sodium and 16 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Iron and 50.8 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Mocha Instant Coffee has 9.4 times more Energy, 52.9 times more Fat, 141 times more Saturated Fat, 3.6 times more Omega 3, 22.6 times more Omega 6, 6.2 times more Carbohydrate and 5.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.