Comparing Nutrients in 1 pound Oranges with Peel VS Miso

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oranges with Peel	Miso	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	69.4% 0.9mg	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	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Oranges with Peel VS Miso per 1 lb

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

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

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

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

• 1 pound of Oranges with Peel has 1.2 times more Calcium and 1.9 times more Water than Miso.
• While 1 lb of Miso contains 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 Raw Oranges with Peel .
• Both Oranges with Peel and Miso contain similar levels of 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 lb of Miso contains 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 and 9.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Miso offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6