Comparing Nutrients in 500 calories Oranges with Peel VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Oranges with Peel: 794g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

Waffles, gluten-free, frozen, ready-to-heat have 4.2 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Oranges with Peel	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	4.54% 3.3g	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	NA	1.3% 0.95g	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	NA	% 0.82g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	94% 35.7g	7% 2.66g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	9.8% 0.13mg	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	59.5% 238μg	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	212% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	0% 0mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	55.6% 556mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	19% 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	79.4% 6.35mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	64.6% 1.5mg	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	25% 175mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	17.7% 653g	2.23% 82.5g	3700g per day for Men 19-50 years

Oranges With Peel VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Oranges with Peel have more Vitamin A, 5.2 times more Vitamin B1, 5.2 times more Vitamin B2, 2.9 times more Vitamin B5, 5.8 times more Vitamin B6, 15.7 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Oranges with Peel have 7.3 times more Calcium, 2.7 times more Copper, 5.3 times more Iron, 1.9 times more Magnesium, 6.6 times more Potassium, 7.3 times more Selenium and 7.9 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 3.9 times more Phosphorus and 60.5 times more Sodium than Raw Oranges with Peel .
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium and Selenium
• Both Raw Oranges with Peel as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.5 times more Carbohydrate, 13.4 times more Fiber and 2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 7.1 times more Fat, 11.5 times more Omega 3 and 8.7 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein