Comparing Nutrients in 14 ounces Jams and preserves VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Jams and preserves	Valencia Oranges	Recommended Dietary Allowance
Energy	38% 1103kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	36.3% 47g	130g per day for Men 19-50 years
Sugars	266% 192g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	16.3% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.27% 121g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Valencia Oranges per 14 oz

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

Lets compare vitamin content per 14 ounces of Jams and preserves vs Valencia Oranges:

• 14 ounces of Jams and preserves have 1.9 times more Vitamin B2 than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 5.4 times more Vitamin B1, 12.5 times more Vitamin B5, 3.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 5.5 times more Vitamin C than Jams and preserves.
• 14 ounces of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Jams and preserves as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jams and preserves vs Valencia Oranges:

• 14 ounces of Jams and preserves have 2.7 times more Copper, 5.4 times more Iron and more Sodium than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 2 times more Calcium, 2.5 times more Magnesium, 2.3 times more Potassium and 2.8 times more Water than Jams and preserves.
• Both Jams and preserves and Valencia Oranges contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Jams and preserves lack sufficient amounts of Magnesium
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron
• Both Jams and preserves as well as Raw Valencia Oranges lack sufficient amounts of Manganese and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jams and preserves have 5.7 times more Energy and 5.8 times more Carbohydrate than Valencia Oranges.
• While 14 oz of Raw Valencia Oranges contain 2.3 times more Fiber than Jams and preserves.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Jams and preserves as well as Raw Valencia Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.