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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Navel Oranges	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	3.35% 97kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	113% 147g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	53.8% 538mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	71% 498mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.091% 3.37g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Sweetened Mocha Instant Coffee:

• 7 ounces of Navel Oranges have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B5, 1.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 98.5 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 5.3 times more Vitamin B3 and more Vitamin B12 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 50.6 times more Water than Sweetened Mocha Instant Coffee.
• While 7 oz of Sweetened Mocha Instant Coffee contain 6.3 times more Calcium, 11.2 times more Copper, 6.2 times more Magnesium, 15.3 times more Manganese, 10.9 times more Phosphorus, 6.2 times more Potassium, more Selenium, 317 times more Sodium and 12 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Navel Oranges as well as Sweetened Mocha Instant Coffee lack sufficient amounts of Iron in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sweetened Mocha Instant Coffee contain 9.4 times more Energy, 105.8 times more Fat, 290.2 times more Saturated Fat, 6.4 times more Omega 3, 43.3 times more Omega 6, 5.9 times more Carbohydrate, 6.8 times more Sugars and 5.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Sweetened Mocha Instant Coffee offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein