Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	31.5% 913kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.093% 0.03g	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	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	159% 115g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	53.8% 538mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Mocha Instant Coffee vs Cooked Ripe Red Tomatoes:

• Sweetened Mocha Instant Coffee has 1.3 times more Vitamin B2, 4.3 times more Vitamin B3 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 38 times more Vitamin C, more Vitamin E and 1.9 times more Vitamin K than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Sweetened Mocha Instant Coffee as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Mocha Instant Coffee vs Cooked Ripe Red Tomatoes:

• Sweetened Mocha Instant Coffee has 24.6 times more Calcium, 5.8 times more Copper, 7.6 times more Magnesium, 4.2 times more Manganese, 9 times more Phosphorus, 4.7 times more Potassium, 12.4 times more Selenium, 28.8 times more Sodium and 6.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Iron and 55.5 times more Water than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Mocha Instant Coffee has 25.6 times more Energy, 144.3 times more Fat, 328.9 times more Saturated Fat, 29 times more Omega 3, 23.7 times more Omega 6, 18.5 times more Carbohydrate, 23.4 times more Sugars, 2.7 times more Fiber and 5.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Sweetened Mocha Instant Coffee as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.