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

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Valencia Oranges: 1020g

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	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	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	22% 8.37g	67% 25.5g	38g per day for Men 19-50 years
Protein	25% 14g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Valencia Oranges	Recommended Dietary Allowance
Calcium	28% 278mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	42% 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	156% 12.5mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	NA	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	2% 74.7g	24% 881g	3700g per day for Men 19-50 years

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.5 times more Vitamin A, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.5 times more Vitamin B5, 3.6 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 Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 kcal.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 13.6 times more Iron, 1.2 times more Magnesium, 14.2 times more Manganese, 3.2 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium, 5.7 times more Potassium and 11.8 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Raw Valencia Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.3 times more Fat, 1.6 times more Omega 3, 5.6 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate and 3 times more Fiber than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.