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

Macros Ratio

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

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Florida Oranges	Recommended Dietary Allowance
Energy	17% 492kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	25% 18g	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	1.37% 0.99g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 1.57g	NA	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	16.5% 0.2mg	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	22.4% 3.58mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	7.8% 0.1mg	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	3.97% 16μg	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Florida Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	8.6% 0.077mg	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	14% 1.1mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	2.07% 0.048mg	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	98% 685mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.48% 92g	4.67% 173g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Van's, Gluten Free, Totally Original Waffles vs Florida Oranges:

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

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

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 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 Florida Oranges.
• While 7 oz of Raw Florida 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 Florida Oranges contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Van's, Gluten Free, Totally Original Waffles as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, Gluten Free, Totally Original Waffles have 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 Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 5.3 times more Sugars than Van's, Gluten Free, Totally Original Waffles.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein