Comparing Nutrients in 300 calories Van's, Gluten Free, Totally Original Waffles VS Oranges

Weight per 300 calories

• Van's, Gluten Free, Totally Original Waffles: 121g
• Oranges: 638g

Van's, Gluten Free, Totally Original Waffles have 5.3 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Van's, Gluten Free, Totally Original Waffles or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Oranges	7%	2%	91%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.94g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	58.2% 0.93g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.93g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	82.3% 59.7g	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	0.83% 0.6g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	NA	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.46% 3.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.37% 0.1mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.72% 0.048mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	29.5% 0.38mg	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	2.4% 9.68μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.36% 8.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Oranges	Recommended Dietary Allowance
Calcium	5.8% 58mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	32% 0.29mg	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	8.47% 0.68mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	6.94% 0.16mg	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	59.6% 417mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	1.5% 56g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Van's, Gluten Free, Totally Original Waffles vs Oranges:

• Van's, Gluten Free, Totally Original Waffles have 1.2 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin B1, 5.3 times more Vitamin B2, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 19.8 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 300 calories for Van's, Gluten Free, Totally Original Waffles vs Oranges:

• Van's, Gluten Free, Totally Original Waffles have 6.7 times more Manganese, 4.7 times more Phosphorus, more Sodium and 1.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium, 2.4 times more Copper, 1.7 times more Magnesium, 7.9 times more Potassium, 6.6 times more Selenium and 9.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Oranges have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Van's, Gluten Free, Totally Original Waffles have 13 times more Fat, 20.8 times more Omega 3 and 16.8 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate, 28.5 times more Sugars and 1.7 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.