Comparing Nutrients in 500 calories Sweetened Mocha Instant Coffee VS Almonds

Weight per 500 calories

• Sweetened Mocha Instant Coffee: 109g
• Almonds: 86.4g

Almonds have 1.3 times more energy per unit of mass than Sweetened Mocha Instant Coffee, which is very high in comparison to other foods. Sweetened Mocha Instant Coffee having very high energy density.

Which food has more nutrients per 500 calories - Sweetened Mocha Instant Coffee or Almonds?

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.3g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	87.3% 63.3g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	5.43% 2.07g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.34% 0.03mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.13% 0.057mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.45% 9.8μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.4% 0.49μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.72% 0.65mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Calcium	29.5% 295mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	99% 0.89mg	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	0% 0mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 273mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Mocha Instant Coffee vs Almonds:

• Sweetened Mocha Instant Coffee has more Vitamin B12 than Almonds.
• While Almonds contain 5.3 times more Vitamin B1, 32.3 times more Vitamin B2, 1.3 times more Vitamin B3, 7.2 times more Vitamin B5, 2 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin E than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sweetened Mocha Instant Coffee vs Almonds:

• Sweetened Mocha Instant Coffee has 1.3 times more Calcium, 1.8 times more Potassium, 1.9 times more Selenium and 399 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Copper, more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 1.5 times more Phosphorus and 2.6 times more Zinc than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 500 calories:

• Sweetened Mocha Instant Coffee has 1.6 times more Saturated Fat, 4.3 times more Carbohydrate and 16.8 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Fat, 9.8 times more Omega 6, 5.2 times more Fiber and 3.2 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Almonds have similar amounts of Energy per 500 kcal.
• Both Sweetened Mocha Instant Coffee as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.