Comparing Nutrients in 1 kilogram Navel Oranges VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Navel Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17% 490kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	378% 492g	130g per day for Men 19-50 years
Sugars	117% 85g	59% 43g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	113% 43g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	439% 5.7mg	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	85% 340μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	713% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	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	10% 1.5mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	43% 430mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	214% 1.93mg	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	16.3% 1.3mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	744% 17mg	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	33% 230mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Navel Oranges has more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 12.9 times more Vitamin A, 6.3 times more Vitamin B1, 9.5 times more Vitamin B2, 13.4 times more Vitamin B3, 1.4 times more Vitamin B5, 7.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 1 kilogram of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 kilogram of Navel Oranges has 2.2 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 3.3 times more Calcium, 4.9 times more Copper, 49.5 times more Iron, 5.9 times more Magnesium, 59 times more Manganese, 12.4 times more Phosphorus, more Selenium, 557 times more Sodium and 14.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 kg of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 5.2 times more Energy, 23.8 times more Fat, 42 times more Saturated Fat, 14.8 times more Omega 3, 56.3 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 7.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein