Comparing Nutrients in 1 pound 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	31% 898kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	54% 70.3g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	37.5% 27.2g	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	64.5% 24.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	104% 58g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Miso	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2% 18μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	32.4% 0.42mg	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	21.5% 86μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	358% 322mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Oranges with Peel	Recommended Dietary Allowance
Calcium	26% 259mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	28.7% 0.26mg	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	141% 11.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	103% 721mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1127% 16910mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	5.27% 195g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Oranges with Peel per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Miso have insufficient amounts of Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6