Comparing Nutrients in 300 calories Shoyu VS Oranges

Weight per 300 calories

• Shoyu: 566g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Shoyu or Oranges?

Macros Ratio

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

Macro Nutrients

	Shoyu	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.32g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.12% 2.26g	82.3% 59.7g	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	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	12% 4.53g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	82.3% 46g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.93mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	29.5% 0.38mg	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	20% 79.2μg	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	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	Oranges	Recommended Dietary Allowance
Calcium	18.7% 187mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	32% 0.29mg	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	103% 8.2mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	100% 419mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	251% 5.76mg	6.94% 0.16mg	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	134% 940mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	72.4% 2462mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2073% 31092mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.8% 4.92mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	11% 403g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shoyu vs Oranges:

• Shoyu Soy Sauce has 3.7 times more Vitamin B2, 6.9 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3 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 Oranges have similar amounts of Vitamin B5 per 300 kcal.
• Both Shoyu Soy Sauce as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Shoyu vs Oranges:

• Shoyu Soy Sauce has 12.9 times more Iron, 6.6 times more Magnesium, 36.1 times more Manganese, 10.5 times more Phosphorus, 2.1 times more Potassium, more Sodium and 11 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium and 1.4 times more Water than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Oranges have similar amounts of Copper and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Shoyu Soy Sauce has 4.2 times more Fat, 3.7 times more Omega 3, 11.5 times more Omega 6 and 7.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.7 times more Carbohydrate, 26.4 times more Sugars and 3.4 times more Fiber than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Shoyu Soy Sauce as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.