Comparing Nutrients in 1 kilogram Valencia Oranges VS Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Instant Coffee	14%	1%	85%

Macro Nutrients

	Valencia Oranges	Instant Coffee	Recommended Dietary Allowance
Energy	17% 490kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	580% 754g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	65.8% 25g	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	218% 122g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Instant Coffee	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	1761% 282mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	22.3% 0.29mg	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	98% 390μg	0% 0μg	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	539% 485mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Instant Coffee	Recommended Dietary Allowance
Calcium	40% 400mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	154% 1.4mg	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	11.3% 0.9mg	551% 44mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	744% 17mg	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	24.3% 170mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	1040% 35350mg	3400mg per day for Men 19-50 years
Selenium	NA	229% 126μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Instant Coffee per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Instant Coffee:

• 1 kilogram of Valencia Oranges has 10.9 times more Vitamin B1, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Instant Coffee.
• While 1 kg of Regular Instant Coffee Powder contains 1.9 times more Vitamin B2 and 102.8 times more Vitamin B3 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Regular Instant Coffee Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Instant Coffee:

• 1 kilogram of Valencia Oranges has 27.9 times more Water than Instant Coffee.
• While 1 kg of Regular Instant Coffee Powder contains 3.5 times more Calcium, 3.8 times more Copper, 49 times more Iron, 32.7 times more Magnesium, 74.4 times more Manganese, 17.8 times more Phosphorus, 19.7 times more Potassium, more Sodium and 5.8 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has more Fiber than Instant Coffee.
• While 1 kg of Regular Instant Coffee Powder contains 7.2 times more Energy, 6.3 times more Carbohydrate and 11.7 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• 1 kilogram of Instant Coffee provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Regular Instant Coffee Powder provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.