Comparing Nutrients in 1 pound Marmalade, orange VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Marmalade, orange	Florida Oranges	Recommended Dietary Allowance
Energy	38.5% 1116kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	375% 272g	57% 41.5g	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	8.36% 3.18g	28.6% 11g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	17.8% 0.23mg	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	10.2% 41μg	19.3% 77μg	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	24% 21.8mg	227% 204mg	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	1.8% 0.27mg	5.44% 0.82mg	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

	Marmalade, orange	Florida Oranges	Recommended Dietary Allowance
Calcium	17.2% 172mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	19.7% 0.18mg	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	8.5% 0.68mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	4.73% 0.11mg	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	2.6% 18mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	4.07% 151g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Marmalade, orange vs Florida Oranges:

• Raw Florida Oranges contain 3.7 times more Vitamin A, 20 times more Vitamin B1, 1.6 times more Vitamin B2, 7.7 times more Vitamin B3, 16.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, 9.4 times more Vitamin C and 3 times more Vitamin E than Marmalade, orange.
• Both Marmalade, orange as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Marmalade, orange vs Florida Oranges:

• Marmalade, orange has 2.3 times more Copper, 1.7 times more Iron and more Sodium than Raw Florida Oranges.
• While Raw Florida Oranges contain 5 times more Magnesium, 3 times more Phosphorus, 4.6 times more Potassium and 2.6 times more Water than Marmalade, orange.
• Both Marmalade, orange and Raw Florida Oranges have similar amounts of Calcium, Manganese and Selenium per 1 lb.
• Both Marmalade, orange as well as Raw Florida Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Marmalade, orange has 5.3 times more Energy, 5.7 times more Carbohydrate and 6.6 times more Sugars than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.4 times more Fiber and 2.3 times more Protein than Marmalade, orange.
• Both Marmalade, orange as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.