Comparing Nutrients in 14 ounces Oranges VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Oranges	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	6.43% 187kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	223% 290g	130g per day for Men 19-50 years
Sugars	51% 37g	0% 0g	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	25% 9.53g	0% 0g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	699% 112mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	8.85% 0.12mg	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	29.8% 119μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0% 0mg	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	4.76% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	16% 159mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.3% 0.55mg	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	4.96% 0.4mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	309% 1298mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	295% 6.8mg	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	7.94% 55.6mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	413% 14030mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Instant Coffee half the Caffeine :

• Raw Oranges have more Vitamin A, 10.9 times more Vitamin B1, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 1.9 times more Vitamin B2, 99.9 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Instant Coffee half the Caffeine :

• Raw Oranges have 28 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 3.5 times more Calcium, 3.1 times more Copper, 44.1 times more Iron, 32.7 times more Magnesium, 68.5 times more Manganese, 21.6 times more Phosphorus, 19.5 times more Potassium, 25.2 times more Selenium, more Sodium and 5 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have more Sugars and more Fiber than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 7.5 times more Energy, 10 times more Omega 6, 6.2 times more Carbohydrate and 15.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.