Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Fresh Orange juice

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Fresh Orange juice: 1111g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.7 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	89% 116g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	22% 8.37g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	25% 14g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	34% 0.44mg	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	27.7% 111μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	617% 556mg	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	5.3% 0.8mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Fresh Orange juice	Recommended Dietary Allowance
Calcium	28% 278mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	54.3% 0.49mg	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	156% 12.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	6.76% 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	79.5% 556mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	2% 74.7g	26.5% 981g	3700g per day for Men 19-50 years

Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-heat VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Fresh Orange juice:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.7 times more Vitamin A, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin B12 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.9 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Fresh Orange juice provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw Orange juice have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Fresh Orange juice:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.3 times more Calcium, 5.6 times more Iron, 21.4 times more Manganese, 2.9 times more Phosphorus, 53.4 times more Selenium, 97.5 times more Sodium and 4.1 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.3 times more Copper, 7 times more Potassium and 13.1 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Fresh Orange juice contain similar levels of Magnesium per 500 calories.
• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat lack sufficient amounts of Potassium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.1 times more Omega 3, 7.8 times more Omega 6, 3.8 times more Fiber and 1.8 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 11.2 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber