Comparing Nutrients in 14 ounces Valencia Oranges VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Valencia Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	6.7% 194kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	30.3% 5.14g	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	150% 195g	130g per day for Men 19-50 years
Sugars	NA	23.5% 17g	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	26% 9.92g	45% 17g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	174% 2.27mg	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	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	16% 159mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	85% 0.77mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	295% 6.8mg	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	162% 1135mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	220% 121μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	9.26% 343g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Raw Valencia Oranges have more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 12.9 times more Vitamin A, 4.9 times more Vitamin B1, 12.2 times more Vitamin B2, 20.9 times more Vitamin B3, 1.5 times more Vitamin B5, 9.1 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Raw Valencia Oranges have 2.2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3.6 times more Calcium, 5.2 times more Copper, 71.4 times more Iron, 6.5 times more Magnesium, 74.4 times more Manganese, 16.8 times more Phosphorus, more Sodium and 19.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 5.2 times more Energy, 11.9 times more Fat, 20.4 times more Saturated Fat, 8.3 times more Omega 3, 29.5 times more Omega 6, 4.1 times more Carbohydrate, 1.7 times more Fiber and 6.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.