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

Weight per 500 calories

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

Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.1 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	2.05% 0.35g	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	95% 123g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	25% 14g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	28% 278mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	2% 74.7g	17.7% 653g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 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 Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Oranges with Peel 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 Oranges with Peel have insufficient amounts of Vitamin B12

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

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

Comparison of macro-nutrients per 500 calories:

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