Comparing Nutrients in 7 ounces Oranges with Peel VS Instant Coffee with Chicory

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Instant Coffee with Chicory	10%	1%	89%

Macro Nutrients

	Oranges with Peel	Instant Coffee with Chicory	Recommended Dietary Allowance
Energy	4.3% 125kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	120% 157g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Instant Coffee with Chicory	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	269% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.43% 0.058mg	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	15% 59.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Instant Coffee with Chicory	Recommended Dietary Allowance
Calcium	14% 139mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.099mg	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	20% 1.6mg	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	6.24% 43.7mg	77% 538mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	198% 6737mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.22% 8.14g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have more Vitamin B1, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Instant Coffee with Chicory.
• While 7 oz of Instant Coffee with Chicory contain 5.8 times more Vitamin B2 and 43.3 times more Vitamin B3 than Raw Oranges with Peel .
• 7 ounces of Instant Coffee with Chicory have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Instant Coffee with Chicory have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 20.1 times more Water than Instant Coffee with Chicory.
• While 7 oz of Instant Coffee with Chicory contain 1.5 times more Calcium, 6 times more Iron, 15.2 times more Magnesium, 12.3 times more Phosphorus, 17.3 times more Potassium, 13.4 times more Selenium, 138.5 times more Sodium and 3.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Instant Coffee with Chicory contain similar levels of Copper per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 9 times more Fiber than Instant Coffee with Chicory.
• While 7 oz of Instant Coffee with Chicory contain 5.6 times more Energy, 5.1 times more Carbohydrate and 7.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Instant Coffee with Chicory provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Instant Coffee with Chicory provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.