Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Energy	159% 4600kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	166% 216g	130g per day for Men 19-50 years
Sugars	803% 582g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	50% 19g	329% 125g	38g per day for Men 19-50 years
Protein	94% 53g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	110% 440μg	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	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	0% 0mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Calcium	271% 2710mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.2% 44g	3700g per day for Men 19-50 years

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

• Sweetened Mocha Instant Coffee has more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 6.6 times more Vitamin B1, 40.6 times more Vitamin B2, 1.6 times more Vitamin B3, 9.1 times more Vitamin B5, 2.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin E than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

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

• Sweetened Mocha Instant Coffee has 1.4 times more Potassium, 1.5 times more Selenium and 317 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Copper, more Iron, 4 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus and 3.3 times more Zinc than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Almonds have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Mocha Instant Coffee has 1.3 times more Saturated Fat, 19.3 times more Omega 3, 3.4 times more Carbohydrate and 13.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3.1 times more Fat, 12.4 times more Omega 6, 6.6 times more Fiber and 4 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.