Comparing Nutrients in 1 pound Navel Oranges VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Navel Oranges	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	7.66% 222kcal	54% 1560kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	248% 322g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	215% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	378% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	79.2% 1.03mg	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	38.6% 154μg	93% 372μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	19.5% 195mg	204% 2037mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	282% 2.54mg	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	7.37% 0.59mg	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	441% 10mg	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	15% 104mg	507% 3547mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	429% 6436mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pancakes, whole-wheat, dry mix, incomplete per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Navel Oranges has more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 8.4 times more Vitamin B1, 21.2 times more Vitamin B2, 15.9 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Navel Oranges.
• 1 pound of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Pancakes, whole-wheat, dry mix, incomplete:

• 1 pound of Navel Oranges has 9.8 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 10.4 times more Calcium, 14.4 times more Copper, 60.3 times more Iron, 9.5 times more Magnesium, 77.1 times more Manganese, 34 times more Phosphorus, 2.7 times more Potassium, more Selenium, 1419 times more Sodium and 24.5 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pancakes, whole-wheat, dry mix, incomplete contains 7 times more Energy, 25 times more Omega 6, 5.7 times more Carbohydrate and 14.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in one pound.