Comparing Nutrients in 1 kilogram Instant Coffee VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Instant Coffee	Roasted Almonds	Recommended Dietary Allowance
Energy	122% 3530kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	128% 41g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	162% 210g	130g per day for Men 19-50 years
Sugars	0% 0g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	0% 0g	287% 109g	38g per day for Men 19-50 years
Protein	218% 122g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1761% 282mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	105% 1.36mg	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	0% 0μg	138% 550μg	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	0% 0mg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Roasted Almonds	Recommended Dietary Allowance
Calcium	141% 1410mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	1221% 11mg	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	551% 44mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	779% 3270mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	970% 22.3mg	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	433% 3030mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	1040% 35350mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	229% 126μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Instant Coffee VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Instant Coffee versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Instant Coffee has 7.7 times more Vitamin B3 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 9.6 times more Vitamin B1, 16.2 times more Vitamin B2, 3.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Regular Instant Coffee Powder.
• 1 kilogram of Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Regular Instant Coffee Powder as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Instant Coffee vs Roasted Almonds:

• 1 kilogram of Instant Coffee has 5 times more Potassium, 6.3 times more Selenium and 12.3 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.9 times more Calcium, 7.9 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus and 9.5 times more Zinc than Regular Instant Coffee Powder.
• Both Instant Coffee and Roasted Almonds contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Instant Coffee has 3.6 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.7 times more Energy, 105.1 times more Fat, 20.8 times more Saturated Fat, 71.9 times more Omega 6, more Sugars, more Fiber and 1.7 times more Protein than Regular Instant Coffee Powder.
• 1 kilogram of Instant Coffee provide inadequate amounts of Omega 6 and Fiber
• Both Regular Instant Coffee Powder as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.