Comparing Nutrients in 7 ounces Waffles, gluten-free, frozen, ready-to-heat VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Oranges	Recommended Dietary Allowance
Energy	18% 522kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	25.6% 18.6g	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	7.3% 2.78g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	14.4% 0.17mg	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	3.5% 0.56mg	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	9.16% 0.12mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	117% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Oranges	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	9.92% 0.089mg	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	15.6% 1.25mg	2.5% 0.2mg	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	67.4% 1.55mg	2.16% 0.05mg	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	102% 712mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	10.6% 359mg	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% 1002mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Oranges:

• Waffles, gluten-free, frozen, ready-to-heat have 6.4 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12, 5.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.8 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Oranges have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Oranges:

• Waffles, gluten-free, frozen, ready-to-heat have 2 times more Copper, 6.3 times more Iron, 3.1 times more Magnesium, 31.2 times more Manganese, 25.6 times more Phosphorus, more Sodium and 7.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Raw Oranges have similar amounts of Calcium per 7 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 5.6 times more Energy, 73.7 times more Fat, 52.1 times more Saturated Fat, 110 times more Omega 3, 88.6 times more Omega 6, 3.7 times more Carbohydrate and 2.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.4 times more Sugars and 1.7 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.