Comparing Nutrients in 5 ounces Navel Oranges VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Navel Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	3.4% 2.45g	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	4.4% 3.2g	0.98% 0.71g	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	% 2.8g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 1.1g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.3% 0.095mg	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	12% 48μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	NA	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	15.3% 0.14mg	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	2.3% 0.18mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	54.6% 1.26mg	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	4.66% 32.6mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Van's, Gluten Free, Totally Original Waffles per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Van's, Gluten Free, Totally Original Waffles:

• 5 ounces of Navel Oranges have 1.3 times more Vitamin B2 and 4.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 4.2 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Navel Oranges vs Van's, Gluten Free, Totally Original Waffles:

• 5 ounces of Navel Oranges have 1.4 times more Potassium and 1.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 2.5 times more Copper, 4.3 times more Iron, 2.8 times more Magnesium, 30.6 times more Manganese, 15 times more Phosphorus, 508 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Van's, Gluten Free, Totally Original Waffles contain similar levels of Calcium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 4.9 times more Sugars and 4.5 times more Fructose than Van's, Gluten Free, Totally Original Waffles.
• While 5 oz of Van's, Gluten Free, Totally Original Waffles contain 5.1 times more Energy, 54.8 times more Fat, 45.9 times more Saturated Fat, 85.6 times more Omega 3, 69.3 times more Omega 6, 3.2 times more Carbohydrate and 3.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein