Comparing Nutrients in 5 ounces Florida Oranges VS Jams, preserves, marmalades, sweetened with fruit juice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Florida Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	10.4% 301kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	18% 13g	82% 59.5g	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	8.95% 3.4g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	1.3% 0.017mg	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	6.02% 24μg	2.5% 9.92μg	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	71% 63.8mg	28.5% 25.7mg	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	1.7% 0.26mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	4.9% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.039% 1.56μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	9.74% 0.22mg	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	2.43% 17mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.8% 66.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Jams, preserves, marmalades, sweetened with fruit juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Jams, preserves, marmalades, sweetened with fruit juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Jams, preserves, marmalades, sweetened with fruit juice:

• 5 ounces of Florida Oranges have 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 4.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.5 times more Vitamin C than Jams, preserves, marmalades, sweetened with fruit juice.
• 5 ounces of Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Florida Oranges as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Jams, preserves, marmalades, sweetened with fruit juice:

• 5 ounces of Florida Oranges have 3.9 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.6 times more Potassium and 1.9 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• While 5 oz of Jams, preserves, marmalades, sweetened with fruit juice contain 3.8 times more Iron and 6.6 times more Manganese than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.7 times more Fiber than Jams, preserves, marmalades, sweetened with fruit juice.
• While 5 oz of Jams, preserves, marmalades, sweetened with fruit juice contain 4.6 times more Energy, 4.6 times more Carbohydrate and 4.6 times more Sugars than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.