Comparing Nutrients in 100 calories Jams and preserves VS Marmalade, orange

Weight per 100 calories

• Jams and preserves: 36g
• Marmalade, orange: 40.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Jams and preserves or Marmalade, orange?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Jams and preserves	Marmalade, orange	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.026% 0.025g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.011% 0.004g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	20.7% 27g	130g per day for Men 19-50 years
Sugars	24% 17.4g	33.6% 24.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	0.24% 0.13g	0.22% 0.12g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.48% 0.006mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	0.78% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.081% 0.013mg	0.13% 0.021mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.14% 0.007mg	0.12% 0.006mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	0.59% 0.008mg	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	0.99% 3.96μg	0.91% 3.66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.5% 3.17mg	2.17% 1.95mg	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	0.29% 0.043mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves	Marmalade, orange	Recommended Dietary Allowance
Calcium	0.72% 7.2mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	4.07% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.83μg	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	2.2% 0.18mg	0.76% 0.061mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.44mg	0.19% 0.81mg	420mg per day for Men 19-50 years
Manganese	0.63% 0.014mg	0.35% 0.008mg	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	0.98% 6.83mg	0.23% 1.63mg	700mg per day for Men 19-50 years
Potassium	0.81% 27.7mg	0.44% 15mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.77% 11.5mg	1.5% 22.8mg	1500mg per day for Men 19-50 years
Zinc	0.2% 0.022mg	0.15% 0.016mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.36% 13.5g	3700g per day for Men 19-50 years

Jams And Preserves VS Marmalade, Orange Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Jams and preserves or Marmalade, orange?

Lets compare vitamin content per 100 calories of Jams and preserves vs Marmalade, orange:

• 100 calories of Jams and preserves have 2.7 times more Vitamin B2 and 1.6 times more Vitamin C than Marmalade, orange.
• 100 calories of Marmalade, orange have insufficient amounts of Vitamin B2
• Both Jams and preserves as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Jams and preserves vs Marmalade, orange:

• 100 calories of Jams and preserves have 2.9 times more Iron than Marmalade, orange.
• Both Jams and preserves and Marmalade, orange contain similar levels of Copper per 100 calories.
• 100 calories of Marmalade, orange lack sufficient amounts of Iron
• Both Jams and preserves as well as Marmalade, orange lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Marmalade, orange contain 1.4 times more Sugars than Jams and preserves.
• Both Jams and preserves and Marmalade, orange offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Jams and preserves as well as Marmalade, orange provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 100 calories.