Comparing Nutrients in 1 pound Valencia Oranges VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Valencia Oranges	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	7.66% 222kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	255% 332g	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	30% 11.3g	0% 0g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	117% 65.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	799% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10% 0.13mg	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	44.2% 177μg	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	244% 220mg	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	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	18% 181mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	70% 0.63mg	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	5.1% 0.41mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	353% 1483mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	338% 7.77mg	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	11% 77mg	196% 1374mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	472% 16034mg	3400mg per day for Men 19-50 years
Selenium	NA	104% 57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Instant Coffee half the Caffeine :

• Raw Valencia Oranges have more Vitamin A, 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 Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 1.9 times more Vitamin B2 and 102.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Instant Coffee half the Caffeine :

• Raw Valencia Oranges have 27.9 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine 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.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have more Fiber than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 7.2 times more Energy, 4.1 times more Omega 6, 6.2 times more Carbohydrate and 13.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Regular Instant Coffee half the Caffeine have similar amounts of Omega 3 per 1 lb.
• Both Raw Valencia Oranges as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.