Comparing Nutrients in 7 ounces Fresh Orange juice VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Fresh Orange juice	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	62% 80.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	4.74% 3.43g	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	5.8% 4.2g	1.37% 0.99g	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	% 3.6g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 1.57g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	10.2% 0.13mg	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	15% 59.5μg	3.97% 16μg	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	110% 99mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	21.4% 0.19mg	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	4.96% 0.4mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	76.4% 1.76mg	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	4.8% 33.7mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Van's, Gluten Free, Totally Original Waffles per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 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 7 ounces of Fresh Orange juice vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Fresh Orange juice have 3.8 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 73 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Fresh Orange juice vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Fresh Orange juice have 1.7 times more Potassium and 1.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 4.4 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 63.3 times more Manganese, 20.3 times more Phosphorus, 508 times more Sodium and 10.8 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 4.9 times more Sugars and 4.2 times more Fructose than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 5.5 times more Energy, 41.1 times more Fat, 32.5 times more Saturated Fat, 70 times more Omega 3, 55 times more Omega 6, 3.9 times more Carbohydrate and 4.3 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein