Comparing Nutrients in 500 calories Fresh Orange juice VS Marmalade, orange

Weight per 500 calories

• Fresh Orange juice: 1111g
• Marmalade, orange: 203g

Marmalade, orange has 5.5 times more energy per unit of mass than Raw Orange juice, which is above average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Marmalade, orange?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Fresh Orange juice	Marmalade, orange	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	104% 135g	130g per day for Men 19-50 years
Sugars	129% 93g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	3.74% 1.42g	38g per day for Men 19-50 years
Protein	14% 7.78g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.68% 6.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0.85% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	0.61% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	0.81% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Marmalade, orange	Recommended Dietary Allowance
Calcium	12.2% 122mg	7.72% 77.2mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	20.3% 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	27.8% 2.22mg	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	0.97% 4.07mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	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	27% 189mg	1.16% 8.13mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	2.2% 75.2mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	0.74% 0.081mg	11mg per day for Men 19-50 years
Water	26.5% 981g	1.82% 67.5g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Marmalade, Orange Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Marmalade, orange?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Marmalade, orange:

• 500 calories of Fresh Orange juice have 18.2 times more Vitamin A, 98.4 times more Vitamin B1, 6.6 times more Vitamin B2, 42.1 times more Vitamin B3, 69.2 times more Vitamin B5, 11.5 times more Vitamin B6, 18.2 times more Vitamin B9 and 56.9 times more Vitamin C than Marmalade, orange.
• 500 calories of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Orange juice as well as Marmalade, orange have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Marmalade, orange:

• 500 calories of Fresh Orange juice have 1.6 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 30.1 times more Magnesium, 23.2 times more Phosphorus, 29.5 times more Potassium and 14.5 times more Water than Marmalade, orange.
• 500 calories of Marmalade, orange lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Orange juice as well as Marmalade, orange lack sufficient amounts of Manganese, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 12.8 times more Protein than Marmalade, orange.
• While 500 kcal of Marmalade, orange contain 1.3 times more Sugars than Raw Orange juice.
• Both Fresh Orange juice and Marmalade, orange offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Marmalade, orange provide inadequate amounts of Protein
• Both Raw Orange juice as well as Marmalade, orange provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.