Comparing Nutrients in 7 ounces Valencia Oranges VS Sweetened Mocha Instant Coffee

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	3.35% 97kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	159% 115g	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	13% 4.96g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.4% 0.11mg	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	19.3% 77.4μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	1.32% 1.2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	53.8% 538mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	96% 0.86mg	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	2.23% 0.18mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	38.4% 0.88mg	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	4.8% 33.7mg	71% 498mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.091% 3.37g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Valencia Oranges have 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4.8 times more Vitamin B5, 4.3 times more Vitamin B9 and 80.8 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 8.3 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Sweetened Mocha Instant Coffee provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 50.8 times more Water than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 6.8 times more Calcium, 11.8 times more Copper, 6.8 times more Magnesium, 19.3 times more Manganese, 14.8 times more Phosphorus, 5.8 times more Potassium, more Sodium and 16 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Manganese and Zinc
• Both Raw Valencia Oranges as well as Sweetened Mocha Instant Coffee lack sufficient amounts of Iron in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Fiber than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 9.4 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, 6.2 times more Carbohydrate and 5.1 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein