Comparing Nutrients in 14 ounces Valencia Oranges VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Valencia Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	6.7% 194kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	131% 171g	130g per day for Men 19-50 years
Sugars	NA	9.47% 6.87g	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	2.74% 2g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.14g	g per day for Men 19-50 years
Fiber	26% 9.92g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	20.5% 0.27mg	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	38.7% 155μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0% 0mg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	16% 159mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	39.2% 0.35mg	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	4.47% 0.36mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	135% 3.1mg	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	9.64% 67.5mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Waffles, gluten-free, frozen, ready-to-heat:

• Raw Valencia Oranges have more Vitamin A, 4.9 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 6.6 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Waffles, gluten-free, frozen, ready-to-heat:

• Raw Valencia Oranges have 1.4 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2.4 times more Copper, 7 times more Iron, 3.1 times more Magnesium, 34 times more Manganese, 21.1 times more Phosphorus, more Sodium and 8.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.8 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 5.4 times more Energy, 29.5 times more Fat, 22.3 times more Saturated Fat, 48.1 times more Omega 3, 36.2 times more Omega 6, 3.6 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.