Comparing Nutrients in 1 kilogram Canned Orange Juice VS Miso

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Miso	25%	26%	49%

Macro Nutrients

	Canned Orange Juice	Miso	Recommended Dietary Allowance
Energy	16.2% 470kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	146% 24.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	195% 254g	130g per day for Men 19-50 years
Sugars	121% 87.6g	85.5% 62g	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	33.5% 24.3g	82.8% 60g	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	% 22.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	142% 54g	38g per day for Men 19-50 years
Protein	12% 6.8g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Miso	Recommended Dietary Allowance
Vitamin A	10% 90μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	153% 2mg	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	60% 240μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	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	13.3% 2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Miso	Recommended Dietary Allowance
Calcium	10% 100mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	467% 4.2mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	373% 8.6mg	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	24.3% 170mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2485% 37280mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Miso per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Miso:

• 1 kilogram of Canned Orange Juice has 1.3 times more Vitamin B9 and more Vitamin C than Miso.
• While 1 kg of Miso contains 2.5 times more Vitamin B1, 11.1 times more Vitamin B2, 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6, more Vitamin B12 and 293 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin K
• 1 kilogram of Miso have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Miso:

• 1 kilogram of Canned Orange Juice has 2 times more Water than Miso.
• While 1 kg of Miso contains 5.7 times more Calcium, 19.1 times more Copper, 24.9 times more Iron, 4.8 times more Magnesium, 40.9 times more Manganese, 9.4 times more Phosphorus, 70 times more Selenium, 932 times more Sodium and 64 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Miso contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 1.4 times more Sugars than Miso.
• While 1 kg of Miso contains 4.2 times more Energy, 40.1 times more Fat, 56.9 times more Saturated Fat, 57.9 times more Omega 3, 91.8 times more Omega 6, 2.3 times more Carbohydrate, 2.5 times more Fructose, 18 times more Fiber and 18.8 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein