Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Carrots

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Carrots	Recommended Dietary Allowance
Energy	31.5% 913kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	14.6% 19g	130g per day for Men 19-50 years
Sugars	159% 115g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.2% 0.89μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Carrots	Recommended Dietary Allowance
Calcium	53.8% 538mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	12.3% 0.28mg	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	71% 498mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Mocha Instant Coffee vs Carrots:

• Sweetened Mocha Instant Coffee has 2.3 times more Vitamin B3 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5.3 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 9.8 times more Vitamin C, more Vitamin E and 8.8 times more Vitamin K than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Mocha Instant Coffee vs Carrots:

• Sweetened Mocha Instant Coffee has 8.2 times more Calcium, 9.7 times more Copper, 5.7 times more Magnesium, 3.1 times more Manganese, 7.2 times more Phosphorus, 3.2 times more Potassium, 62 times more Selenium, 4.6 times more Sodium and 4 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Iron and 51.9 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Mocha Instant Coffee has 11.2 times more Energy, 66.1 times more Fat, 154.2 times more Saturated Fat, 29 times more Omega 3, 10 times more Omega 6, 7.7 times more Carbohydrate, 12.3 times more Sugars and 5.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Fiber than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.