Comparing Nutrients in 7 ounces Oranges with Peel VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Oranges with Peel	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	4.3% 125kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	11% 8.06g	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	1.18% 0.85g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 6.53g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.4% 0.15mg	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	4.47% 18μg	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	157% 141mg	NA	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	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	14% 139mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	24% 0.22mg	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	20% 1.6mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	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	6.24% 43.7mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Van's, Gluten Free, Totally Original Pancakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Van's, Gluten Free, Totally Original Pancakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Van's, Gluten Free, Totally Original Pancakes:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 3.1 times more Vitamin B3 than Raw Oranges with Peel .

Comparing minerals per 7 ounces for Oranges with Peel vs Van's, Gluten Free, Totally Original Pancakes:

• 7 ounces of Oranges with Peel have 1.8 times more Calcium, 1.5 times more Potassium and 1.6 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 1.9 times more Copper, 2.4 times more Magnesium, 13.9 times more Phosphorus, 165.5 times more Sodium and 5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Van's, Gluten Free, Totally Original Pancakes contain similar levels of Iron per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• While 7 oz of Van's, Gluten Free, Totally Original Pancakes contain 3.4 times more Energy, 15.2 times more Fat, 18.2 times more Omega 3, 21.4 times more Omega 6, 2.6 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6