Comparing Nutrients in 7 ounces Oranges with Peel VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Oranges with Peel	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	4.3% 125kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	34% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	87% 1.13mg	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	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	14% 139mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	42.6% 0.38mg	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	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	148% 3.4mg	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	81% 568mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.06% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Oranges with Peel have more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 11.9 times more Vitamin A, 4.3 times more Vitamin B1, 9.7 times more Vitamin B2, 11.4 times more Vitamin B3, 6.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, whole wheat, lowfat, frozen, ready-to-heat provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Oranges with Peel vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 7 ounces of Oranges with Peel have 2.1 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2 times more Calcium, 3.4 times more Copper, 8 times more Iron, 4.6 times more Magnesium, 13 times more Phosphorus, 43.6 times more Selenium, 278.5 times more Sodium and 10.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.1 times more Energy, 11.9 times more Fat, 20.4 times more Saturated Fat, 8.3 times more Omega 3, 29.5 times more Omega 6, 3.2 times more Carbohydrate and 5.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Waffles, whole wheat, lowfat, frozen, ready-to-heat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6