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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Florida Oranges	Recommended Dietary Allowance
Energy	35% 1020kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	35.2% 46g	130g per day for Men 19-50 years
Sugars	23.5% 17g	50% 36.3g	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	45% 17g	25% 9.53g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Florida Oranges	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	15.6% 0.2mg	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	56.6% 226μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	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	11% 1.63mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Florida Oranges	Recommended Dietary Allowance
Calcium	56.8% 568mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	17% 0.15mg	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	319% 25.5mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	4.14% 0.095mg	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	162% 1135mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.1% 152g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Florida Oranges per 14 oz

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

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

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 14.1 times more Vitamin A, 4.3 times more Vitamin B1, 12.2 times more Vitamin B2, 14.3 times more Vitamin B3, 1.5 times more Vitamin B5, 11.2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw Florida Oranges have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.3 times more Calcium, 4.9 times more Copper, 71.4 times more Iron, 6.5 times more Magnesium, 71.3 times more Manganese, 23.8 times more Phosphorus, 61 times more Selenium, more Sodium and 14.6 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.3 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Florida Oranges contain similar levels of Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.6 times more Energy, 17 times more Fat, 28.6 times more Saturated Fat, 12.1 times more Omega 3, 41.8 times more Omega 6, 4.3 times more Carbohydrate, 1.8 times more Fiber and 10.2 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.1 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein