Comparing Nutrients in 14 ounces Oranges VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Oranges	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	6.43% 187kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	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	228% 296g	130g per day for Men 19-50 years
Sugars	51% 37g	297% 216g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Oranges	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	16% 159mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	106% 1584mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	NA	11mg per day for Men 19-50 years
Water	9.3% 344g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs French Vanilla Cafe Instant Coffee KRAFT:

• Raw Oranges have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 14 ounces for Oranges vs French Vanilla Cafe Instant Coffee KRAFT:

• Raw Oranges have 3.3 times more Calcium and 57.8 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 3.3 times more Iron, 14.5 times more Phosphorus, 3 times more Potassium and more Sodium than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.7 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 10.2 times more Energy, 160 times more Fat, 306.7 times more Saturated Fat, 6.3 times more Carbohydrate, 5.8 times more Sugars and 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.