Comparing Nutrients in 1 kilogram Oranges VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

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

Macro Nutrients

	Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	16.2% 470kcal	91% 2630kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	91% 88.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	481% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	331% 431g	130g per day for Men 19-50 years
Sugars	129% 94g	24% 17.3g	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	6.9% 5g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 7.9g	g per day for Men 19-50 years
Fiber	63% 24g	37% 14g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	51.5% 0.67mg	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	75% 300μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1117% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	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	12% 1.8mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	40% 400mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	99% 0.89mg	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	12.5% 1mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	340% 7.8mg	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	20% 140mg	513% 3590mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	11.7% 434g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Waffles, gluten-free, frozen, ready-to-heat:

• Raw Oranges have more Vitamin A, 3.8 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 6.4 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12, 5.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Waffles, gluten-free, frozen, ready-to-heat:

• Raw Oranges have 1.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2 times more Copper, 6.3 times more Iron, 3.1 times more Magnesium, 31.2 times more Manganese, 25.6 times more Phosphorus, more Sodium and 7.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Calcium per 1 kg.
• Both Raw Oranges as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 5.4 times more Sugars and 1.7 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 5.6 times more Energy, 73.7 times more Fat, 52.1 times more Saturated Fat, 110 times more Omega 3, 88.6 times more Omega 6, 3.7 times more Carbohydrate and 2.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.