Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Energy	31.5% 913kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	33% 42.8g	130g per day for Men 19-50 years
Sugars	159% 115g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	65.3% 25g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	18.7% 0.93mg	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	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	22% 87.3μg	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	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Almonds	Recommended Dietary Allowance
Calcium	53.8% 538mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Sweetened Mocha Instant Coffee has more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 6.6 times more Vitamin B1, 40.6 times more Vitamin B2, 1.6 times more Vitamin B3, 9.1 times more Vitamin B5, 2.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin E than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

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

• Sweetened Mocha Instant Coffee has 1.4 times more Potassium, 1.5 times more Selenium and 317 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Copper, more Iron, 4 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus and 3.3 times more Zinc than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Almonds have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Mocha Instant Coffee has 1.3 times more Saturated Fat, 19.3 times more Omega 3, 3.4 times more Carbohydrate and 13.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3.1 times more Fat, 12.4 times more Omega 6, 6.6 times more Fiber and 4 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.