Comparing Nutrients in 1 kilogram Oranges with Peel VS Jams, preserves, marmalades, sweetened with fruit juice

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	21.7% 630kcal	73% 2120kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	407% 529g	130g per day for Men 19-50 years
Sugars	NA	579% 420g	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	118% 45g	23.7% 9g	38g per day for Men 19-50 years
Protein	23.2% 13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	9.23% 0.12mg	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	75% 300μg	17.5% 70μg	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	789% 710mg	201% 181mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	70% 700mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	100% 8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	68.7% 1.58mg	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	31.4% 220mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	12.7% 468g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Jams, preserves, marmalades, sweetened with fruit juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Jams, preserves, marmalades, sweetened with fruit juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Jams, preserves, marmalades, sweetened with fruit juice:

• 1 kilogram of Oranges with Peel has 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 6.5 times more Vitamin B5, 7.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.9 times more Vitamin C than Jams, preserves, marmalades, sweetened with fruit juice.
• 1 kilogram of Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Jams, preserves, marmalades, sweetened with fruit juice:

• 1 kilogram of Oranges with Peel has 6.4 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 3.7 times more Phosphorus, 3 times more Potassium and 1.8 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• 1 kilogram of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 5 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• While 1 kg of Jams, preserves, marmalades, sweetened with fruit juice contains 3.4 times more Energy and 3.4 times more Carbohydrate than Raw Oranges with Peel .
• 1 kilogram of Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.