Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Frozen Carrots	Recommended Dietary Allowance
Energy	159% 4600kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	60.8% 79g	130g per day for Men 19-50 years
Sugars	803% 582g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	50% 19g	87% 33g	38g per day for Men 19-50 years
Protein	94% 53g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	73% 0.95mg	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	22.5% 90μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	188% 4.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Frozen Carrots	Recommended Dietary Allowance
Calcium	271% 2710mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	74.3% 1.7mg	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	359% 2510mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	24.3% 900g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Mocha Instant Coffee vs Frozen Carrots:

• Sweetened Mocha Instant Coffee has 4.9 times more Vitamin B3 and more Vitamin B12 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 710 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin C, more Vitamin E and 11.7 times more Vitamin K than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Frozen Carrots, Unprepared have similar amounts of Vitamin B9 per 1 kg.
• Both Sweetened Mocha Instant Coffee as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Mocha Instant Coffee vs Frozen Carrots:

• Sweetened Mocha Instant Coffee has 7.5 times more Calcium, 5.9 times more Copper, 5.7 times more Magnesium, 2.6 times more Manganese, 7.6 times more Phosphorus, 4.4 times more Potassium, 8.9 times more Selenium, 4.7 times more Sodium and 2.9 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Iron and 53 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Mocha Instant Coffee has 12.8 times more Energy, 34.5 times more Fat, 105 times more Saturated Fat, 3.4 times more Omega 3, 4 times more Omega 6, 9.4 times more Carbohydrate, 12.2 times more Sugars and 6.8 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.7 times more Fiber than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.