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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Florida Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	7.2% 209kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	150% 195g	130g per day for Men 19-50 years
Sugars	57% 41.5g	11% 7.85g	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	3.13% 2.27g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	23.4% 0.3mg	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	19.3% 77μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	507% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	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	5.44% 0.82mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	19.5% 195mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	45% 0.4mg	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	5.1% 0.41mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	154% 3.54mg	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	7.78% 54.4mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	10.7% 395g	5.3% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Waffles, gluten-free, frozen, ready-to-heat per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 1.3 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12, 5.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Florida Oranges has 1.4 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 2.3 times more Copper, 7 times more Iron, 3.1 times more Magnesium, 32.5 times more Manganese, 29.9 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 5.3 times more Sugars and 1.7 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 5.7 times more Energy, 42.1 times more Fat, 31.2 times more Saturated Fat, 70 times more Omega 3, 51.4 times more Omega 6, 3.7 times more Carbohydrate and 3.9 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein