Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Oranges with Peel	Recommended Dietary Allowance
Energy	31.5% 913kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	159% 115g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Oranges with Peel	Recommended Dietary Allowance
Calcium	53.8% 538mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	71% 498mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	11.4% 389mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweetened Mocha Instant Coffee vs Oranges with Peel :

• 7 ounces of Sweetened Mocha Instant Coffee have 4.5 times more Vitamin B3 and more Vitamin B12 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 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.
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Sweetened Mocha Instant Coffee vs Oranges with Peel :

• 7 ounces of Sweetened Mocha Instant Coffee have 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 Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain more Iron and 48.4 times more Water than Sweetened Mocha Instant Coffee.
• 7 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Mocha Instant Coffee have 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 Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Fiber than Sweetened Mocha Instant Coffee.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6