Comparing Nutrients in 7 ounces Marmalade, orange VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Marmalade, orange	Canned Orange Juice	Recommended Dietary Allowance
Energy	17% 488kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	17% 22g	130g per day for Men 19-50 years
Sugars	164% 119g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	4.73% 0.062mg	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	4.47% 18μg	12% 47.6μg	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	10.6% 9.53mg	66.4% 59.7mg	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	0.79% 0.12mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Marmalade, orange	Canned Orange Juice	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	3.72% 0.3mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	1.8% 0.042mg	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	1.13% 7.94mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	2.16% 73.4mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	1.8% 66g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Marmalade, orange VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Marmalade, orange versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Marmalade, orange vs Canned Orange Juice:

• 7 oz of Unsweetened Canned Orange Juice contain 7.8 times more Vitamin B1, 12 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 6.3 times more Vitamin C than Marmalade, orange.
• 7 ounces of Marmalade, orange have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Marmalade, orange as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Marmalade, orange vs Canned Orange Juice:

• 7 ounces of Marmalade, orange have 3.8 times more Calcium, 4.1 times more Copper and 14 times more Sodium than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 5 times more Magnesium, 4.3 times more Phosphorus, 5 times more Potassium and 2.6 times more Water than Marmalade, orange.
• 7 ounces of Marmalade, orange lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium
• Both Marmalade, orange as well as Unsweetened Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Marmalade, orange have 5.2 times more Energy, 6 times more Carbohydrate and 6.8 times more Sugars than Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy
• Both Marmalade, orange as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in seven ounces.