Comparing Nutrients in 500 calories Oranges with Peel VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 calories

• Oranges with Peel: 794g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.1 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, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Oranges with Peel	Waffles, whole wheat, lowfat, 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	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.35g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	22% 8.37g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	72.7% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	85.5% 1.1mg	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	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	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	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.35% 6.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	55.6% 556mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	41.7% 0.38mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	NA	145% 3.33mg	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	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	108% 59.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	17.7% 653g	2% 74.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 3.6 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.9 times more Vitamin A, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 500 calories of Oranges with Peel have 2 times more Calcium, 1.2 times more Copper, 4.9 times more Potassium and 8.7 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2 times more Iron, 3.2 times more Phosphorus, 10.7 times more Selenium, 68.3 times more Sodium and 2.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.3 times more Carbohydrate and 4.3 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 500 kcal of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2 times more Omega 3, 7.2 times more Omega 6 and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, whole wheat, lowfat, 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