Comparing Nutrients in 100 calories Florida Oranges VS Jams, preserves, marmalades, sweetened with fruit juice

Weight per 100 calories

• Florida Oranges: 217g
• Jams, preserves, marmalades, sweetened with fruit juice: 47.2g

Jams, preserves, marmalades, sweetened with fruit juice have 4.6 times more energy per unit of mass than Raw Florida Oranges, which is above average in comparison to other foods. Florida Oranges having low energy density.

Which food has more nutrients per 100 calories - Florida Oranges or Jams, preserves, marmalades, sweetened with fruit juice?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Florida Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	19.2% 25g	130g per day for Men 19-50 years
Sugars	27.4% 20g	27.3% 20g	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	13.7% 5.2g	1.1% 0.42g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	0.052% 0.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	0.8% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	0.6% 0.096mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	0.44% 0.006mg	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	9.24% 37μg	0.83% 3.3μg	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	109% 98mg	9.5% 8.54mg	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	2.6% 0.39mg	0.41% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.39% 0.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	9.35% 93mg	0.52% 5.2mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	1.62% 0.015mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.013% 0.52μg	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	2.45% 0.2mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	0.56% 2.36mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	3.24% 0.075mg	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	3.73% 26mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	0.9% 30.7mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	0.86% 0.094mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Florida Oranges vs Jams, preserves, marmalades, sweetened with fruit juice:

• Raw Florida Oranges have 50.7 times more Vitamin A, 16.5 times more Vitamin B1, 8.4 times more Vitamin B2, 9.1 times more Vitamin B3, 22.6 times more Vitamin B5, 19.6 times more Vitamin B6, 11.2 times more Vitamin B9, 11.5 times more Vitamin C and 6.4 times more Vitamin E than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Raw Florida Oranges as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Florida Oranges vs Jams, preserves, marmalades, sweetened with fruit juice:

• Raw Florida Oranges have 18 times more Calcium, 5.8 times more Copper, 1.2 times more Iron, 9.2 times more Magnesium, 9.2 times more Phosphorus, 12 times more Potassium, 2.9 times more Selenium, 1.8 times more Zinc and 8.6 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain 1.4 times more Manganese than Raw Florida Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Florida Oranges have more Omega 3, 12.3 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Raw Florida Oranges and Jams, preserves, marmalades, sweetened with fruit juice have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Florida Oranges as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.