Comparing Nutrients in 1 pound Navel Oranges VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Navel Oranges	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	7.66% 222kcal	33.6% 975kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	82.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	141% 183g	130g per day for Men 19-50 years
Sugars	53% 38.6g	25.4% 18.4g	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	2.7% 1.95g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 15g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	26% 0.34mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	NA	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	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	19.5% 195mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	55% 0.49mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	182% 4.2mg	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	198% 1388mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	100% 1501mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	6.16% 228g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Van's, Gluten Free, Totally Original Pancakes:

• Raw Navel Oranges have 1.3 times more Vitamin B2 and 3.8 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 3.6 times more Vitamin B3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Van's, Gluten Free, Totally Original Pancakes:

• Raw Navel Oranges have 1.3 times more Potassium and 1.7 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 2.8 times more Copper, 5.4 times more Iron, 3.1 times more Magnesium, 31.9 times more Manganese, 13.3 times more Phosphorus, 331 times more Sodium and 6.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 2.1 times more Sugars, 5.2 times more Fructose and 1.5 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 4.4 times more Energy, 30.3 times more Fat, 28.2 times more Saturated Fat, 32.3 times more Omega 3, 41 times more Omega 6, 3.2 times more Carbohydrate and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Glucose and Sucrose in 1 lb.