Comparing Nutrients in 7 ounces Florida Oranges VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Florida Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	3.15% 91kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	62% 80.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	NA	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	NA	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.57g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	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

	Florida Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	9.92% 0.5mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.67% 173g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Van's, Gluten Free, Totally Original Waffles per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Florida Oranges have 1.2 times more Vitamin B1 and 2.1 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Florida Oranges vs Van's, Gluten Free, Totally Original Waffles:

• 7 ounces of Florida Oranges have 1.4 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 2.5 times more Copper, 6.2 times more Iron, 3.1 times more Magnesium, 36.9 times more Manganese, 28.8 times more Phosphorus, more Sodium and 6.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Van's, Gluten Free, Totally Original Waffles contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges 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 Florida Oranges have 5.3 times more Sugars than Van's, Gluten Free, Totally Original Waffles.
• While 7 oz of Van's, Gluten Free, Totally Original Waffles contain 5.4 times more Energy, 39.1 times more Fat, 31.2 times more Saturated Fat, 70 times more Omega 3, 51.4 times more Omega 6, 3.5 times more Carbohydrate and 4.3 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein