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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Navel 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	0.61% 0.6g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	131% 171g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 17g	% 3.14g	g per day for Men 19-50 years
Fiber	23% 8.73g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel 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	6.45% 0.52mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	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	9.22% 341g	4.65% 172g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Navel 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 Navel Oranges vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Navel Oranges have 1.3 times more Vitamin B2, 4.3 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 4.2 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12, 6.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Navel 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 Navel 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 Navel Oranges vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Navel Oranges have 1.3 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, 4.8 times more Iron, 2.8 times more Magnesium, 26.9 times more Manganese, 15.6 times more Phosphorus, 505 times more Sodium and 6.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel 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 Navel Oranges have 4.9 times more Sugars, 4.5 times more Fructose and 1.6 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 5.4 times more Energy, 58.9 times more Fat, 45.9 times more Saturated Fat, 85.6 times more Omega 3, 69.3 times more Omega 6, 3.4 times more Carbohydrate and 3 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein