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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Van's, Gluten Free, Totally Original Waffles have 1.2 times more Vitamin B1, 4.2 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B2 and 4.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Navel Oranges have similar amounts of Vitamin B6 per 5 oz.

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

• Van's, Gluten Free, Totally Original Waffles have 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.
• While Raw Navel Oranges contain 1.4 times more Potassium and 1.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Raw Navel Oranges have similar amounts of Calcium per 5 oz.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Van's, Gluten Free, Totally Original Waffles have 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.
• While Raw Navel Oranges contain 4.9 times more Sugars and 4.5 times more Fructose than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.