Comparing Nutrients in 100 grams Navel Oranges VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Navel Oranges	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	1.7% 49kcal	7.4% 215kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	5.54% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	31% 40.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	5.6% 4.06g	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	3.1% 2.25g	0.59% 0.43g	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	% 1.97g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 3.3g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.77% 0.075mg	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	8.5% 34μg	2.25% 9μg	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	65.7% 59mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	12% 0.11mg	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	1.63% 0.13mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	40.2% 0.93mg	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	3.3% 23mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.36% 50.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Van's, Gluten Free, Totally Original Pancakes:

• Raw Navel Oranges have 1.3 times more Vitamin B2 and 3.8 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 3.6 times more Vitamin B3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Van's, Gluten Free, Totally Original Pancakes:

• Raw Navel Oranges have 1.3 times more Potassium and 1.7 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 2.8 times more Copper, 5.4 times more Iron, 3.1 times more Magnesium, 31.9 times more Manganese, 13.3 times more Phosphorus, 331 times more Sodium and 6.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 2.1 times more Sugars, 5.2 times more Fructose and 1.5 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 4.4 times more Energy, 30.3 times more Fat, 28.2 times more Saturated Fat, 32.3 times more Omega 3, 41 times more Omega 6, 3.2 times more Carbohydrate and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Glucose and Sucrose in 100 g.