Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heatVS Oranges

Weight per 300 calories

Waffles, gluten-free, frozen, ready-to-heat

114g

Oranges

638g

Waffles, gluten-free, frozen, ready-to-heat have 5.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Oranges?

Macros Ratio

Protein Fat Carbs

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

Oranges

91%

300 kcal ▼

Macro Nutrients

Waffles, gluten-free, frozen, ready-to-heatvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.4%10g

Fat

0.79%0.77g

10 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.89g

Saturated Fat

0.3%0.096g

0.89 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55%0.88g

Omega 3

2.8%0.045g

0.88 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.7%1.8g

Omega 6

0.68%0.11g

1.8 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.8%49g

Carbohydrate

57.7%75g

49 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.72%1.97g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.97 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.79%0.57g

Fructose

≤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]

0.57 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g

Glucose

0.49 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.9g

Sucrose

0.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.2%1.6g

Fiber

40.3%15.3g

1.6 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.54%3.1g

Protein

10.7%6g

3.1 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Waffles, gluten-free, frozen, ready-to-heatvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.6%0.091mg

Vitamin B1

46.3%0.56mg

Thiamine

0.091 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.5%0.046mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.046 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.06mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.55 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.88%0.076mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.076 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.3%9.13μg

Vitamin B9

48%191μg

Folates and Folic Acid

9.13 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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127%3.06μg

Vitamin B12

0%0μg

Cobalamin

3.06 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.3%1.1mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

1.1 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waffles, gluten-free, frozen, ready-to-heatvs Oranges

4.56%45.6mg

Calcium

25.5%255mg

45.6 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.3%0.1mg

Copper

32%0.29mg

0.1 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9%0.72mg

Iron

7.98%0.64mg

0.72 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.4%35.4mg

Magnesium

15%64mg

35.4 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.7%0.89mg

Manganese

6.94%0.16mg

0.89 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58.5%410mg

Phosphorus

12.8%89.4mg

410 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.16%141mg

Potassium

34%1155mg

141 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.83%0.46μg

Selenium

5.8%3.2μg

0.46 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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38.4%576mg

Sodium

0%0mg

576 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.2%0.57mg

Zinc

4.06%0.45mg

0.57 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.34%49.5g

Water

15%554g

49.5 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Waffles, gluten-free, frozen, ready-to-heat vs Oranges:

Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 6.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.9 times more Vitamin B5, 5 times more Vitamin B6, 21 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 B3 and Vitamin E per 300 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, gluten-free, frozen, ready-to-heat vs Oranges:

Waffles, gluten-free, frozen, ready-to-heat have 5.6 times more Manganese, 4.6 times more Phosphorus, more Sodium and 1.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 5.6 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium, 8.2 times more Potassium, 7 times more Selenium and 11.2 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 Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Waffles, gluten-free, frozen, ready-to-heat have 13.2 times more Fat, 19.7 times more Omega 3 and 15.8 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.5 times more Carbohydrate, 30.2 times more Sugars, 9.6 times more Fiber and 1.9 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
Both Waffles, gluten-free, frozen, ready-to-heat and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Waffles, gluten-free, frozen, ready-to-heat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Waffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticksOrangesVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heatVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: