Comparing Nutrients in 7 ounces Valencia Oranges VS Jams and preserves, no sugar (with sodium saccharin), any flavor

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%

Macro Nutrients

	Valencia Oranges	Jams and preserves, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Energy	3.35% 97kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.03% 0.17g	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	81.5% 106g	130g per day for Men 19-50 years
Sugars	NA	103% 75g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Jams and preserves, no sugar (with sodium saccharin), any flavor	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	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	4.47% 18μg	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	0% 0mg	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	1.2% 0.18mg	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, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	5.3% 0.048mg	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	2.23% 0.18mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	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	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Jams and preserves, no sugar (with sodium saccharin), any flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Jams and preserves, no sugar (with sodium saccharin), any flavor 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, no sugar (with sodium saccharin), any flavor:

• 7 ounces of Valencia Oranges have more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• 7 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Jams and preserves, no sugar (with sodium saccharin), any flavor 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, no sugar (with sodium saccharin), any flavor:

• 7 ounces of Valencia Oranges have 4.4 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Water than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• While 7 oz of Jams and preserves, no sugar (with sodium saccharin), any flavor contain 4.4 times more Iron than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron
• 7 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Valencia Oranges as well as Jams and preserves, no sugar (with sodium saccharin), any flavor lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Jams and preserves, no sugar (with sodium saccharin), any flavor contain 2.7 times more Energy, 3.9 times more Omega 3 and 4.5 times more Carbohydrate than Raw Valencia Oranges.
• Both Valencia Oranges and Jams and preserves, no sugar (with sodium saccharin), any flavor offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Valencia Oranges as well as Jams and preserves, no sugar (with sodium saccharin), any flavor provide inadequate amounts of Omega 6 and Protein in seven ounces.