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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	10.4% 301kcal	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	17% 22g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	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	5.45% 0.071mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	28.5% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.8% 66.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Jams, preserves, marmalades, sweetened with fruit juice:

• 5 ounces of Oranges with Peel have 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 6.5 times more Vitamin B5, 7.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.9 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 Oranges with Peel as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 6.4 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 3.7 times more Phosphorus, 3 times more Potassium and 1.8 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• 5 ounces of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 5 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• While 5 oz of Jams, preserves, marmalades, sweetened with fruit juice contain 3.4 times more Energy and 3.4 times more Carbohydrate than Raw Oranges with Peel .
• 5 ounces of Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.