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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Oranges	Recommended Dietary Allowance
Energy	41% 1193kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	41% 53.3g	130g per day for Men 19-50 years
Sugars	11% 7.85g	58.5% 42.4g	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	3.13% 2.27g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	28.6% 11g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	33% 0.39mg	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	51% 8.18mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	21% 0.27mg	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	9.07% 36.3μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	268% 241mg	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	29% 4.35mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Oranges	Recommended Dietary Allowance
Calcium	18% 181mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	22.7% 0.2mg	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	35.7% 2.86mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	4.93% 0.11mg	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	233% 1628mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.3% 197g	10.6% 393g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 6.4 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12, 5.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.8 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Oranges have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Vitamin D in 1 lb.

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

• Waffles, gluten-free, frozen, ready-to-heat have 2 times more Copper, 6.3 times more Iron, 3.1 times more Magnesium, 31.2 times more Manganese, 25.6 times more Phosphorus, more Sodium and 7.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Oranges have similar amounts of Calcium per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 5.6 times more Energy, 73.7 times more Fat, 52.1 times more Saturated Fat, 110 times more Omega 3, 88.6 times more Omega 6, 3.7 times more Carbohydrate and 2.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.4 times more Sugars and 1.7 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.