Comparing Nutrients in 7 ounces Oranges with Peel VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Marmalade, orange	Recommended Dietary Allowance
Energy	4.3% 125kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	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	23.7% 30.8g	101% 132g	130g per day for Men 19-50 years
Sugars	NA	164% 119g	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	23.5% 8.93g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.9% 0.038mg	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	15% 59.5μg	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	157% 141mg	10.6% 9.53mg	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	0.79% 0.12mg	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

	Oranges with Peel	Marmalade, orange	Recommended Dietary Allowance
Calcium	14% 139mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	20% 0.18mg	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	20% 1.6mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	1.73% 0.04mg	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	6.24% 43.7mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	2.16% 73.4mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Marmalade, orange per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Marmalade, orange:

• 7 ounces of Oranges with Peel have 20 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B3, 22 times more Vitamin B5, 4.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 14.8 times more Vitamin C than Marmalade, orange.
• 7 ounces of Marmalade, orange have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Oranges with Peel as well as Marmalade, orange have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Marmalade, orange:

• 7 ounces of Oranges with Peel have 1.8 times more Calcium, 5.3 times more Iron, 7 times more Magnesium, 5.5 times more Phosphorus, 5.3 times more Potassium and 2.5 times more Water than Marmalade, orange.
• While 7 oz of Marmalade, orange contain 1.6 times more Copper and 28 times more Sodium than Raw Oranges with Peel .
• 7 ounces of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Marmalade, orange lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 6.4 times more Fiber and 4.3 times more Protein than Marmalade, orange.
• While 7 oz of Marmalade, orange contain 3.9 times more Energy and 4.3 times more Carbohydrate than Raw Oranges with Peel .
• 7 ounces of Marmalade, orange provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Marmalade, orange provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.