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

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	7.2% 209kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	34.6% 5.88g	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	172% 223g	130g per day for Men 19-50 years
Sugars	57% 41.5g	27% 19.5g	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	28.6% 11g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	199% 2.6mg	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	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	323% 7.76μg	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	19.5% 195mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	97% 0.88mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	337% 7.76mg	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	185% 1297mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	10.7% 395g	4.7% 174g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb 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 pound of Florida Oranges vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 1 pound of Florida Oranges has more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 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 Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Florida Oranges has 2.3 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 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 Raw Florida Oranges.
• Both Florida Oranges and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Potassium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.1 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 1 lb of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 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 Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein