Comparing Nutrients in 500 calories Jams and preserves VS Marmalade, orange

Weight per 500 calories

• Jams and preserves: 180g
• Marmalade, orange: 203g

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

Discover which food has more nutrients per 500 calories - Jams and preserves or Marmalade, orange?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Jams and preserves	Marmalade, orange	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	104% 135g	130g per day for Men 19-50 years
Sugars	120% 87.2g	168% 122g	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	5.2% 1.98g	3.74% 1.42g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.68% 6.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	0.85% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.4% 0.065mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	0.61% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	2.97% 0.039mg	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	4.95% 19.8μg	4.57% 18.3μg	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	17.6% 16mg	11% 9.76mg	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	1.44% 0.22mg	0.81% 0.12mg	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

	Jams and preserves	Marmalade, orange	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.72% 77.2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	11% 0.88mg	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.2mg	0.97% 4.07mg	420mg per day for Men 19-50 years
Manganese	3.13% 0.072mg	1.77% 0.041mg	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	4.9% 34mg	1.16% 8.13mg	700mg per day for Men 19-50 years
Potassium	4.07% 138mg	2.2% 75.2mg	3400mg per day for Men 19-50 years
Selenium	6.54% 3.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.6mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	0.98% 0.11mg	0.74% 0.081mg	11mg per day for Men 19-50 years
Water	1.5% 55g	1.82% 67.5g	3700g per day for Men 19-50 years

Jams And Preserves VS Marmalade, Orange Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jams and preserves or Marmalade, orange?

Lets compare vitamin content per 500 calories of Jams and preserves vs Marmalade, orange:

• 500 calories of Jams and preserves have 2.7 times more Vitamin B2 and 1.6 times more Vitamin C than Marmalade, orange.
• 500 calories of Marmalade, orange have insufficient amounts of Vitamin B2
• Both Jams and preserves as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Jams and preserves vs Marmalade, orange:

• 500 calories of Jams and preserves have 2.9 times more Iron than Marmalade, orange.
• Both Jams and preserves and Marmalade, orange contain similar levels of Copper per 500 calories.
• 500 calories of Marmalade, orange lack sufficient amounts of Iron
• Both Jams and preserves as well as Marmalade, orange lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Marmalade, orange contain 1.4 times more Sugars than Jams and preserves.
• Both Jams and preserves and Marmalade, orange offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Jams and preserves as well as Marmalade, orange provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 500 calories.