Comparing Nutrients in 5 ounces Valencia Oranges VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Marmalade, orange	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	9.33% 3.54g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	0.46% 0.074mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.07% 0.027mg	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	14% 55.3μg	3.2% 12.8μg	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	76.4% 68.7mg	7.56% 6.8mg	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	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Marmalade, orange	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	14% 0.13mg	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	1.6% 0.13mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	1.23% 0.028mg	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	3.44% 24mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.27% 47g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin A, 17.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 16.7 times more Vitamin B5, 3.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 10.1 times more Vitamin C than Marmalade, orange.
• Both Raw Valencia Oranges as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Valencia Oranges have 5 times more Magnesium, 4.3 times more Phosphorus, 4.8 times more Potassium and 2.6 times more Water than Marmalade, orange.
• While Marmalade, orange contains 2.4 times more Copper, 1.7 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Marmalade, orange have similar amounts of Calcium and Manganese per 5 oz.
• Both Raw Valencia Oranges as well as Marmalade, orange have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have more Omega 3, 3.6 times more Fiber and 3.5 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 5 times more Energy and 5.6 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Marmalade, orange have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.