Comparing Nutrients in 5 ounces Oranges VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Oranges	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	81.3% 106g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	106% 77g	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	8.95% 3.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Oranges	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	NA	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	10.6% 42.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	NA	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	1.77% 0.14mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	NA	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	2.83% 20mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	NA	11mg per day for Men 19-50 years
Water	3.32% 123g	0.057% 2.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs French Vanilla Cafe Instant Coffee KRAFT:

• Raw Oranges have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 5 ounces for Oranges vs French Vanilla Cafe Instant Coffee KRAFT:

• Raw Oranges have 3.3 times more Calcium and 57.8 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 3.3 times more Iron, 14.5 times more Phosphorus, 3 times more Potassium and more Sodium than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.7 times more Fiber than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 10.2 times more Energy, 160 times more Fat, 306.7 times more Saturated Fat, 6.3 times more Carbohydrate, 5.8 times more Sugars and 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.