Comparing Nutrients in 5 ounces Oranges with Peel VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Oranges with Peel	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	22.5% 652kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	22% 7g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	114% 82.5g	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	16.8% 6.38g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6% 0.078mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.6% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	9.92% 99mg	38.4% 384mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	68.5% 0.62mg	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	14% 1.13mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	4.45% 31mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweetened Mocha Instant Coffee per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges with Peel have 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 118.3 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain 4.5 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Oranges with Peel have more Iron and 48.4 times more Water than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain 3.9 times more Calcium, 7.6 times more Copper, 4.9 times more Magnesium, 11.4 times more Phosphorus, 5.3 times more Potassium, 8.9 times more Selenium, 158.5 times more Sodium and 8.7 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.4 times more Fiber than Sweetened Mocha Instant Coffee.
• While 5 oz of Sweetened Mocha Instant Coffee contain 7.3 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, 4.8 times more Carbohydrate and 4.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6