Comparing Nutrients in 300 calories Carrots VS Marmalade, orange

Weight per 300 calories

• Carrots: 732g
• Marmalade, orange: 122g

Marmalade, orange has 6 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Marmalade, orange?

Macros Ratio

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

Macro Nutrients

	Carrots	Marmalade, orange	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	62% 81g	130g per day for Men 19-50 years
Sugars	48% 34.7g	101% 73g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	2.25% 0.85g	38g per day for Men 19-50 years
Protein	12% 6.8g	0.65% 0.37g	56g per day for Men 19-50 years

Vitamins

	Carrots	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0.41% 3.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	0.51% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	2.35% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	0.4% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	1.8% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	2.74% 11μg	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	48% 43mg	6.5% 5.85mg	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	32% 4.83mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Marmalade, orange	Recommended Dietary Allowance
Calcium	24% 241mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	0.58% 2.44mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	1.06% 0.024mg	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	36.6% 256mg	0.7% 4.88mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	4.55% 68.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	0.44% 0.049mg	11mg per day for Men 19-50 years
Water	17.5% 646g	1.1% 40.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Marmalade, orange:

• Raw Carrots have 1670 times more Vitamin A, 79.2 times more Vitamin B1, 13.9 times more Vitamin B2, 113.4 times more Vitamin B3, 109.2 times more Vitamin B5, 43.6 times more Vitamin B6, 12.7 times more Vitamin B9, 7.4 times more Vitamin C, 66 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Raw Carrots as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Marmalade, orange:

• Raw Carrots have 5.2 times more Calcium, 3 times more Copper, 12 times more Iron, 36 times more Magnesium, 42.9 times more Manganese, 52.5 times more Phosphorus, 51.9 times more Potassium, 7.4 times more Sodium, 36 times more Zinc and 16 times more Water than Marmalade, orange.
• Both Raw Carrots as well as Marmalade, orange have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have more Omega 6, 24 times more Fiber and 18.6 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 2.1 times more Sugars than Raw Carrots.
• Both Raw Carrots and Marmalade, orange have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Marmalade, orange have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.