Comparing Nutrients in 14 ounces Jams and preserves VS 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	38% 1103kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	210% 273g	202% 263g	130g per day for Men 19-50 years
Sugars	266% 192g	328% 238g	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	11.5% 4.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	5.8% 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	11% 43.7μg	8.93% 35.7μg	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	39% 35mg	21% 19mg	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	3.18% 0.48mg	1.6% 0.24mg	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	7.94% 79.4mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	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	24.3% 1.94mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	3.45% 0.079mg	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	10.8% 75.4mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.27% 121g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Marmalade, orange per 14 oz

Compare the macro and micronutrient content in 14 oz of Jams and preserves versus 14 oz of Marmalade, orange to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Jams and preserves vs Marmalade, orange:

• 14 ounces of Jams and preserves have 3 times more Vitamin B2, 1.2 times more Vitamin B9 and 1.8 times more Vitamin C than Marmalade, orange.
• 14 ounces 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 B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Jams and preserves vs Marmalade, orange:

• 14 ounces of Jams and preserves have 3.3 times more Iron, 4.8 times more Phosphorus, 2.1 times more Potassium and 3.3 times more Selenium than Marmalade, orange.
• While 14 oz of Marmalade, orange contain 1.9 times more Calcium and 1.8 times more Sodium than Jams and preserves.
• Both Jams and preserves and Marmalade, orange contain similar levels of Copper per 14 ounces.
• 14 ounces of Marmalade, orange lack sufficient amounts of Iron, Phosphorus, Potassium and Selenium
• Both Jams and preserves as well as Marmalade, orange lack sufficient amounts of Magnesium, Manganese and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jams and preserves have 1.6 times more Fiber than Marmalade, orange.
• Both Jams and preserves and Marmalade, orange offer comparable quantities of Energy, Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Marmalade, orange provide inadequate amounts of Fiber
• Both Jams and preserves as well as Marmalade, orange provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.