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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Navel Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	1.7% 49kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	8.47% 8.22g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	9.38% 1.6g	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% 40.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	2.4% 1.73g	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	0.69% 0.5g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.79g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Van's, Gluten Free, Totally Original Waffles	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	6.9% 0.083mg	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	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.15% 0.067mg	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% 8μg	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	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	10.8% 0.097mg	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	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	38.5% 0.89mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Van's, Gluten Free, Totally Original Waffles per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Navel Oranges have 1.3 times more Vitamin B2 and 4.3 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 100 g of Van's, Gluten Free, Totally Original Waffles contain 4.2 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Van's, Gluten Free, Totally Original Waffles provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin K

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

• 100 grams of Navel Oranges have 1.4 times more Potassium and 1.9 times more Water than Van's, Gluten Free, Totally Original Waffles.
• While 100 g of Van's, Gluten Free, Totally Original Waffles contain 2.5 times more Copper, 4.3 times more Iron, 2.8 times more Magnesium, 30.6 times more Manganese, 15 times more Phosphorus, 508 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Van's, Gluten Free, Totally Original Waffles contain similar levels of Calcium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 4.9 times more Sugars and 4.5 times more Fructose than Van's, Gluten Free, Totally Original Waffles.
• While 100 g of Van's, Gluten Free, Totally Original Waffles contain 5.1 times more Energy, 54.8 times more Fat, 45.9 times more Saturated Fat, 85.6 times more Omega 3, 69.3 times more Omega 6, 3.2 times more Carbohydrate and 3.3 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein