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

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Valencia Oranges	Recommended Dietary Allowance
Energy	41% 1193kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	41.5% 54g	130g per day for Men 19-50 years
Sugars	11% 7.85g	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	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	30% 11.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Valencia Oranges	Recommended Dietary Allowance
Calcium	18% 181mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	5.3% 197g	10.6% 392g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have 6.6 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4.9 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 Valencia 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 Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

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

• Waffles, gluten-free, frozen, ready-to-heat have 2.4 times more Copper, 7 times more Iron, 3.1 times more Magnesium, 34 times more Manganese, 21.1 times more Phosphorus, more Sodium and 8.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 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 Valencia Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 5.4 times more Energy, 29.5 times more Fat, 22.3 times more Saturated Fat, 48.1 times more Omega 3, 36.2 times more Omega 6, 3.6 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.