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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Florida Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	6.3% 183kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	35.2% 46g	131% 171g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	25% 9.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	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	9.92% 1.6mg	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	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	17% 171mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	17% 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	4.14% 0.095mg	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	6.8% 47.6mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	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	2.9% 0.32mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.35% 346g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Florida Oranges have 1.3 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12, 5.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Florida Oranges have 1.4 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.3 times more Copper, 7 times more Iron, 3.1 times more Magnesium, 32.5 times more Manganese, 29.9 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 5.3 times more Sugars and 1.7 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 5.7 times more Energy, 42.1 times more Fat, 31.2 times more Saturated Fat, 70 times more Omega 3, 51.4 times more Omega 6, 3.7 times more Carbohydrate and 3.9 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein