Comparing Nutrients in 5 ounces Oranges with Peel VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Oranges with Peel	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	77.4% 101g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	24.8% 0.32mg	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	10.6% 42.5μg	29% 116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	9.92% 99mg	63.6% 636mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	88% 0.79mg	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	14% 1.13mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.17mg	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	4.45% 31mg	158% 1108mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	134% 2011mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pancakes, whole-wheat, dry mix, incomplete per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Pancakes, whole-wheat, dry mix, incomplete:

• 5 ounces of Oranges with Peel have more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole-wheat, dry mix, incomplete contain 5.7 times more Vitamin B1, 21.7 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Pancakes, whole-wheat, dry mix, incomplete:

• 5 ounces of Oranges with Peel have 9.4 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole-wheat, dry mix, incomplete contain 6.4 times more Calcium, 9.8 times more Copper, 9.8 times more Iron, 7.4 times more Magnesium, 35.5 times more Phosphorus, 2.3 times more Potassium, 54.3 times more Selenium, 709.5 times more Sodium and 17.8 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pancakes, whole-wheat, dry mix, incomplete contain 5.5 times more Energy, 13.1 times more Omega 6, 4.6 times more Carbohydrate and 9.8 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 in five ounces.