Comparing Nutrients in 1 pound Almonds VS Sweetened Mocha Instant Coffee

Macros Ratio

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

Macro Nutrients

	Almonds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	91% 2626kcal	72% 2087kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	258% 336g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	364% 264g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	171% 96g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	85% 2.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.02% 2.72mg	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	775% 116mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	122% 1220mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	219% 1.97mg	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	210% 17mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	87.8% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	138% 4686mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	96% 1438mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.21% 7.7g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Sweetened Mocha Instant Coffee contains more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

• Almonds have 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.
• While Sweetened Mocha Instant Coffee contains 1.4 times more Potassium, 1.5 times more Selenium and 317 times more Sodium than Almonds.
• Both Almonds and Sweetened Mocha Instant Coffee have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Sweetened Mocha Instant Coffee contains 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.
• Both Almonds as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.