Comparing Nutrients in 14 ounces Valencia Oranges VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Marmalade, orange	Recommended Dietary Allowance
Energy	6.7% 194kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	202% 263g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Marmalade, orange	Recommended Dietary Allowance
Calcium	16% 159mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.47% 0.36mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	9.26% 343g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Marmalade, orange:

• Raw Valencia Oranges have 4 times more Vitamin A, 17.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 16.7 times more Vitamin B5, 3.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 10.1 times more Vitamin C than Marmalade, orange.
• Both Raw Valencia Oranges as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Marmalade, orange:

• Raw Valencia Oranges have 5 times more Magnesium, 4.3 times more Phosphorus, 4.8 times more Potassium and 2.6 times more Water than Marmalade, orange.
• While Marmalade, orange contains 2.4 times more Copper, 1.7 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Marmalade, orange have similar amounts of Calcium and Manganese per 14 oz.
• Both Raw Valencia Oranges as well as Marmalade, orange have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have more Omega 3, 3.6 times more Fiber and 3.5 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 5 times more Energy and 5.6 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Marmalade, orange have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.