Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Cassava	3%	2%	95%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Cassava	Recommended Dietary Allowance
Energy	31.5% 913kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	58% 75.5g	130g per day for Men 19-50 years
Sugars	159% 115g	4.65% 3.37g	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	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Cassava	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	13.4% 0.17mg	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	4.47% 18μg	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Cassava	Recommended Dietary Allowance
Calcium	53.8% 538mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Mocha Instant Coffee versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sweetened Mocha Instant Coffee have 2.6 times more Vitamin B3 and more Vitamin B12 than Cassava.
• While 7 oz of Raw Cassava contain 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 34.3 times more Vitamin C than Sweetened Mocha Instant Coffee.
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Sweetened Mocha Instant Coffee have 16.9 times more Calcium, 4.4 times more Copper, 3.2 times more Magnesium, 9.3 times more Phosphorus, 3.8 times more Potassium, 8.9 times more Selenium, 22.6 times more Sodium and 2.8 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain more Iron than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Cassava contain similar levels of Manganese per seven ounces.
• 7 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Mocha Instant Coffee have 2.9 times more Energy, 56.7 times more Fat, 66.7 times more Saturated Fat, 3.4 times more Omega 3, 31.1 times more Omega 6, 1.9 times more Carbohydrate, 34.2 times more Sugars and 3.9 times more Protein than Cassava.
• Both Sweetened Mocha Instant Coffee and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6