Comparing Nutrients in 1 kilogram Glutino, Gluten Free Wafers, Lemon Flavored VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Valencia Oranges	Recommended Dietary Allowance
Energy	178% 5150kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	91% 119g	130g per day for Men 19-50 years
Sugars	584% 423g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 423g	NA	g per day for Men 19-50 years
Fiber	0% 0g	65.8% 25g	38g per day for Men 19-50 years
Protein	0% 0g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	48.5% 0.63mg	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	0% 0μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	208% 31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Valencia Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	41% 0.37mg	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	22.5% 1.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	10% 0.23mg	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	55.7% 390mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	74% 1110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Glutino, Gluten Free Wafers, Lemon Flavored vs Valencia Oranges:

• Glutino, Gluten Free Wafers, Lemon Flavored have 1.9 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin B1, 4.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 1 kilogram for Glutino, Gluten Free Wafers, Lemon Flavored vs Valencia Oranges:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2 times more Iron, 2.3 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium, more Copper, 3.3 times more Magnesium, 5 times more Potassium and 77.1 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Raw Valencia Oranges have similar amounts of Manganese per 1 kg.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Glutino, Gluten Free Wafers, Lemon Flavored have 10.5 times more Energy, 80.6 times more Fat, 300 times more Saturated Fat, 6.1 times more Omega 3, 58.1 times more Omega 6 and 6.3 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.