Comparing Nutrients in 1 kilogram French Vanilla Cafe Instant Coffee KRAFT VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	French Vanilla Cafe Instant Coffee KRAFT	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	166% 4810kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	198% 192g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 746g	136% 177g	130g per day for Men 19-50 years
Sugars	749% 543g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	37% 14g	276% 105g	38g per day for Men 19-50 years
Protein	44.6% 25g	379% 212g	56g per day for Men 19-50 years

Vitamins

	French Vanilla Cafe Instant Coffee KRAFT	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	91% 1.18mg	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	NA	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Vanilla Cafe Instant Coffee KRAFT	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	NA	1061% 9.55mg	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	41.3% 3.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	NA	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	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	290% 2030mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	266% 3990mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of French Vanilla Cafe Instant Coffee KRAFT vs Oil Roasted Almonds:

Both French Vanilla Cafe Instant Coffee KRAFT and Oil Roasted Almonds have similar amounts of vitamins per 1 kg
• Both French Vanilla Cafe Instant Coffee KRAFT as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for French Vanilla Cafe Instant Coffee KRAFT vs Oil Roasted Almonds:

• French Vanilla Cafe Instant Coffee KRAFT has 399 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 24.3 times more Calcium, 11.2 times more Iron, 2.3 times more Phosphorus and 1.3 times more Potassium than French Vanilla Cafe Instant Coffee KRAFT.

Comparison of macro-nutrients per 1 kilogram:

• French Vanilla Cafe Instant Coffee KRAFT has 4.2 times more Carbohydrate and 11.9 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 2.9 times more Fat, 7.5 times more Fiber and 8.5 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• Both French Vanilla Cafe Instant Coffee KRAFT and Oil Roasted Almonds have similar amounts of Saturated Fat per 1 kg.
• Both French Vanilla Cafe Instant Coffee KRAFT as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.