Comparing Nutrients in 1 kilogram Shoyu VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Shoyu	Navel Oranges	Recommended Dietary Allowance
Energy	18.3% 530kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.3g	96% 125g	130g per day for Men 19-50 years
Sugars	5.5% 4g	117% 85g	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	0% 0g	31% 22.5g	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	% 3g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 1g	% 42.8g	g per day for Men 19-50 years
Fiber	21% 8g	58% 22g	38g per day for Men 19-50 years
Protein	145% 81.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	60.8% 0.79mg	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	35% 140μg	85% 340μg	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	0% 0mg	657% 591mg	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	0% 0mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shoyu	Navel Oranges	Recommended Dietary Allowance
Calcium	33% 330mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	43.3% 0.39mg	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	181% 14.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	12.6% 0.29mg	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	237% 1660mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3662% 54930mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19.2% 712g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Shoyu vs Navel Oranges:

• Shoyu Soy Sauce has 3.2 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin E than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Navel Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Shoyu Soy Sauce as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Shoyu vs Navel Oranges:

• Shoyu Soy Sauce has 11.2 times more Iron, 6.7 times more Magnesium, 35.1 times more Manganese, 7.2 times more Phosphorus, 2.6 times more Potassium, 5493 times more Sodium and 10.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Calcium than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Navel Oranges have similar amounts of Copper and Water per 1 kg.
• Both Shoyu Soy Sauce as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Shoyu Soy Sauce has 3.2 times more Omega 3, 10.2 times more Omega 6 and 8.9 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Carbohydrate, 21.3 times more Sugars, more Fructose and 2.8 times more Fiber than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Navel Oranges have similar amounts of Energy per 1 kg.
• Both Shoyu Soy Sauce as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.