Comparing Nutrients in 5 ounces Sweetened Mocha Instant Coffee VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Valencia Oranges	Recommended Dietary Allowance
Energy	22.5% 652kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	114% 82.5g	NA	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	7.1% 2.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	6.87% 0.089mg	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	3.2% 12.8μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.6% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Valencia Oranges	Recommended Dietary Allowance
Calcium	38.4% 384mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	1.4% 0.033mg	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	51% 356mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	NA	55μg per day for Men 19-50 years
Sodium	30% 449mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweetened Mocha Instant Coffee vs Valencia Oranges:

• Sweetened Mocha Instant Coffee has 8.3 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4.8 times more Vitamin B5, 4.3 times more Vitamin B9 and 80.8 times more Vitamin C than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Raw Valencia Oranges have similar amounts of Vitamin B6 per 5 oz.
• Both Sweetened Mocha Instant Coffee as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Mocha Instant Coffee vs Valencia Oranges:

• Sweetened Mocha Instant Coffee has 6.8 times more Calcium, 11.8 times more Copper, 6.8 times more Magnesium, 19.3 times more Manganese, 14.8 times more Phosphorus, 5.8 times more Potassium, more Sodium and 16 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Iron and 50.8 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Mocha Instant Coffee has 9.4 times more Energy, 52.9 times more Fat, 141 times more Saturated Fat, 3.6 times more Omega 3, 22.6 times more Omega 6, 6.2 times more Carbohydrate and 5.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.