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

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Oranges	7%	2%	91%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Oranges	Recommended Dietary Allowance
Energy	10.5% 305kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.34g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	13% 16.7g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	18.3% 13.3g	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	0.84% 0.61g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 4.66g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	6.54% 0.085mg	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	3.2% 12.8μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Pancakes	Oranges	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.1% 0.064mg	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	12.4% 0.99mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	1.54% 0.035mg	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	62% 434mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	31.3% 469mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	1.92% 71.2g	3.32% 123g	3700g per day for Men 19-50 years

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

• Van's, Gluten Free, Totally Original Pancakes have 5.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.

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

• Van's, Gluten Free, Totally Original Pancakes have 2.4 times more Copper, 7 times more Iron, 3.4 times more Magnesium, 37 times more Manganese, 21.9 times more Phosphorus, more Sodium and 7.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Potassium and 1.7 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Raw Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Van's, Gluten Free, Totally Original Pancakes have 4.6 times more Energy, 37.9 times more Fat, 32 times more Saturated Fat, 41.6 times more Omega 3, 52.3 times more Omega 6, 3.4 times more Carbohydrate and 3.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.3 times more Sugars and 1.6 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.