Comparing Nutrients in 7 ounces Valencia Oranges VS Jams and preserves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Jams and preserves	1%	0%	99%

Macro Nutrients

	Valencia Oranges	Jams and preserves	Recommended Dietary Allowance
Energy	3.35% 97kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	133% 96g	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	13% 4.96g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Jams and preserves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	0.45% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0.79% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.05% 0.04mg	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	19.3% 77.4μg	5.46% 22μg	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	107% 96mg	19.4% 17.5mg	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	1.6% 0.24mg	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	Jams and preserves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	2.23% 0.18mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	3.45% 0.079mg	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	4.8% 33.7mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.63% 60.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Jams and preserves per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Jams and preserves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Jams and preserves:

• 7 ounces of Valencia Oranges have 5.4 times more Vitamin B1, 12.5 times more Vitamin B5, 3.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 5.5 times more Vitamin C than Jams and preserves.
• While 7 oz of Jams and preserves contain 1.9 times more Vitamin B2 than Raw Valencia Oranges.
• 7 ounces of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Raw Valencia Oranges as well as Jams and preserves have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Jams and preserves:

• 7 ounces of Valencia Oranges have 2 times more Calcium, 2.5 times more Magnesium, 2.3 times more Potassium and 2.8 times more Water than Jams and preserves.
• While 7 oz of Jams and preserves contain 2.7 times more Copper, 5.4 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Jams and preserves contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron
• 7 ounces of Jams and preserves lack sufficient amounts of Magnesium
• Both Raw Valencia Oranges as well as Jams and preserves lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.3 times more Fiber than Jams and preserves.
• While 7 oz of Jams and preserves contain 5.7 times more Energy and 5.8 times more Carbohydrate than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Raw Valencia Oranges as well as Jams and preserves provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.