Comparing Nutrients in 5 ounces Marmalade, orange VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Marmalade, orange	Oranges with Peel	Recommended Dietary Allowance
Energy	12% 349kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	17% 22g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	2.6% 0.99g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.074mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	10% 0.13mg	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	3.2% 12.8μg	10.6% 42.5μg	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	7.56% 6.8mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Marmalade, orange	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.4% 54mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	8.98% 0.081mg	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	2.66% 0.21mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	NA	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	0.81% 5.67mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	1.54% 52.4mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.27% 47g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Marmalade, orange VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Marmalade, orange versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Marmalade, orange vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 20 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B3, 22 times more Vitamin B5, 4.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 14.8 times more Vitamin C than Marmalade, orange.
• 5 ounces of Marmalade, orange have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Marmalade, orange as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Marmalade, orange vs Oranges with Peel :

• 5 ounces of Marmalade, orange have 1.6 times more Copper and 28 times more Sodium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.8 times more Calcium, 5.3 times more Iron, 7 times more Magnesium, 5.5 times more Phosphorus, 5.3 times more Potassium and 2.5 times more Water than Marmalade, orange.
• 5 ounces of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Marmalade, orange as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Marmalade, orange have 3.9 times more Energy and 4.3 times more Carbohydrate than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 6.4 times more Fiber and 4.3 times more Protein than Marmalade, orange.
• 5 ounces of Marmalade, orange provide inadequate amounts of Fiber and Protein
• Both Marmalade, orange as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.