Comparing Nutrients in 1 pound Fresh Orange juice VS Natto

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Natto	34%	44%	22%

Macro Nutrients

	Fresh Orange juice	Natto	Recommended Dietary Allowance
Energy	7.04% 204kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	52.6% 38g	30.6% 22g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Natto	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.4% 0.59mg	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	34% 136μg	9.07% 36.3μg	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	252% 227mg	65.5% 59mg	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	1.2% 0.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Natto	Recommended Dietary Allowance
Calcium	5% 50mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	336% 3.03mg	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	11.3% 0.91mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	301% 6.93mg	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	11% 77mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	11% 401g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Natto per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Natto to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Natto:

• 1 pound of Fresh Orange juice has more Vitamin B3, 3.8 times more Vitamin B9 and 3.8 times more Vitamin C than Natto.
• While 1 lb of Natto contains 1.8 times more Vitamin B1, 6.3 times more Vitamin B2, 3.3 times more Vitamin B6 and 231 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Natto provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin K
• 1 pound of Natto have insufficient amounts of Vitamin B3
• Both Raw Orange juice as well as Natto have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Natto:

• 1 pound of Fresh Orange juice has 1.6 times more Water than Natto.
• While 1 lb of Natto contains 19.7 times more Calcium, 15.2 times more Copper, 43 times more Iron, 10.5 times more Magnesium, 109.1 times more Manganese, 10.2 times more Phosphorus, 3.6 times more Potassium, 88 times more Selenium and 60.6 times more Zinc than Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 1.7 times more Sugars than Natto.
• While 1 lb of Natto contains 4.7 times more Energy, 55 times more Fat, 66.3 times more Saturated Fat, 66.7 times more Omega 3, 188.8 times more Omega 6, 27 times more Fiber and 27.7 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Natto offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein