Comparing Nutrients in 300 calories Jellies VS Marmalade, orange

Weight per 300 calories

• Jellies: 113g
• Marmalade, orange: 122g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Jellies	Marmalade, orange	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.023% 0.023g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.018% 0.006g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.07% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.02% 0.003g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	62% 81g	130g per day for Men 19-50 years
Sugars	79.7% 57.8g	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	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	2.97% 1.13g	2.25% 0.85g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	0.65% 0.37g	56g per day for Men 19-50 years

Vitamins

	Jellies	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.41% 3.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.094% 0.001mg	0.51% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.26% 0.029mg	2.35% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.041mg	0.4% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.44% 0.22mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	1.8% 0.023mg	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	0.56% 2.26μg	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	1.13% 1mg	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	0% 0mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.28% 0.34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Marmalade, orange	Recommended Dietary Allowance
Calcium	0.79% 7.9mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	1.38% 0.012mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	2.06% 82.3μg	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	2.68% 0.21mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.77mg	0.58% 2.44mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	0.97% 6.77mg	0.7% 4.88mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	2.26% 34mg	4.55% 68.3mg	1500mg per day for Men 19-50 years
Zinc	0.31% 0.034mg	0.44% 0.049mg	11mg per day for Men 19-50 years
Water	0.91% 33.6g	1.1% 40.5g	3700g per day for Men 19-50 years

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

• Jellies have 12.1 times more Vitamin B5 than Marmalade, orange.
• While Marmalade, orange contains 5.8 times more Vitamin C than Jellies.
• Both Jellies as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

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

• Jellies have 6.1 times more Manganese than Marmalade, orange.
• While Marmalade, orange contains 5.9 times more Calcium, 8.8 times more Copper and 2 times more Sodium than Jellies.
• Both Jellies as well as Marmalade, orange have insufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Marmalade, orange contains 1.3 times more Sugars than Jellies.
• Both Jellies and Marmalade, orange have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Jellies as well as Marmalade, orange have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.