Comparing Nutrients in 500 calories Jellies VS Marmalade, orange

Weight per 500 calories

• Jellies: 188g
• Marmalade, orange: 203g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.039% 0.038g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.029% 0.009g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	104% 135g	130g per day for Men 19-50 years
Sugars	133% 96g	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	4.95% 1.88g	3.74% 1.42g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Jellies	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	0.16% 0.002mg	0.85% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.76% 0.049mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.42% 0.068mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	0.61% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	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	0.94% 3.76μg	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	1.88% 1.7mg	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	0% 0mg	0.81% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Marmalade, orange	Recommended Dietary Allowance
Calcium	1.3% 13mg	7.72% 77.2mg	1000mg per day for Men 19-50 years
Copper	2.3% 0.021mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	3.43% 137μg	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	4.46% 0.36mg	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	0.97% 4.07mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	1.6% 11.3mg	1.16% 8.13mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	2.2% 75.2mg	3400mg per day for Men 19-50 years
Selenium	1.37% 0.75μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.76% 56.4mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	0.51% 0.056mg	0.74% 0.081mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.82% 67.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Marmalade, orange contains 1.3 times more Sugars than Jellies.
• Both Jellies and Marmalade, orange have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Jellies as well as Marmalade, orange have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 500 kcal.