Comparing Nutrients in 5 ounces Instant Coffee VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Instant Coffee	Almonds	Recommended Dietary Allowance
Energy	17.3% 500kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	0% 0g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	31% 17.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	162% 1.46mg	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	78% 6.25mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	110% 464mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.4% 429mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	147% 5011mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Instant Coffee vs Almonds:

• Regular Instant Coffee Powder has 7.8 times more Vitamin B3 and more Vitamin K than Almonds.
• While Almonds contain 25.6 times more Vitamin B1, 15.4 times more Vitamin B2, 4.9 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Instant Coffee vs Almonds:

• Regular Instant Coffee Powder has 1.2 times more Magnesium, 4.8 times more Potassium, 3.1 times more Selenium and 37 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 7.4 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus and 8.9 times more Zinc than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Regular Instant Coffee Powder has 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 99.9 times more Fat, 19.3 times more Saturated Fat, 68.5 times more Omega 6, more Sugars, more Fiber and 1.7 times more Protein than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.