Comparing Nutrients in 14 ounces Oranges VS Jams, preserves, marmalades, sweetened with fruit juice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	6.43% 187kcal	29% 841kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	162% 210g	130g per day for Men 19-50 years
Sugars	51% 37g	230% 167g	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	25% 9.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	3.66% 0.048mg	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	29.8% 119μg	6.95% 27.8μg	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	235% 211mg	80% 72mg	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	4.76% 0.71mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	4.96% 0.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	27.3% 0.63mg	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	7.94% 55.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.3% 344g	5.02% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Jams, preserves, marmalades, sweetened with fruit juice:

• Raw Oranges have 11 times more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.9 times more Vitamin B5, 5 times more Vitamin B6, 4.3 times more Vitamin B9, 2.9 times more Vitamin C and 1.4 times more Vitamin E than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Raw Oranges as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Jams, preserves, marmalades, sweetened with fruit juice:

• Raw Oranges have 3.6 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 2.3 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain 3.4 times more Iron, 6.3 times more Manganese, 1.6 times more Selenium and 2.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.7 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain 4.5 times more Energy, 4.5 times more Carbohydrate and 4.5 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.