Comparing Nutrients in 1 kilogram Miso VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Miso	Oranges with Peel	Recommended Dietary Allowance
Energy	68.3% 1980kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	119% 155g	130g per day for Men 19-50 years
Sugars	85.5% 62g	NA	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	82.8% 60g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	142% 54g	118% 45g	38g per day for Men 19-50 years
Protein	228% 128g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Miso	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	71.5% 0.93mg	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	47.5% 190μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Oranges with Peel	Recommended Dietary Allowance
Calcium	57% 570mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	63.3% 0.57mg	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	311% 25mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	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	227% 1590mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	11.6% 430g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Miso versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Miso vs Oranges with Peel :

• 1 kilogram of Miso has 4.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Miso have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Miso as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Miso vs Oranges with Peel :

• 1 kilogram of Miso has 7.4 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 7.2 times more Phosphorus, 10 times more Selenium, 1864 times more Sodium and 23.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Water than Miso.
• Both Miso and Oranges with Peel contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Miso has 3.1 times more Energy, 20 times more Fat, 29.3 times more Saturated Fat, 25.3 times more Omega 3, 56.3 times more Omega 6, 1.6 times more Carbohydrate, 1.2 times more Fiber and 9.8 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6