Comparing Nutrients in 500 calories Miso VS Oranges with Peel

Weight per 500 calories

• Miso: 253g
• Oranges with Peel: 794g

Miso has 3.1 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Miso or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	95% 123g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	21% 15g	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	36% 13.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Miso	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	56.8% 0.74mg	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	12% 48μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.4% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	626% 563mg	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	0.17% 0.025mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Oranges with Peel	Recommended Dietary Allowance
Calcium	14.4% 144mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	50.3% 0.45mg	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	78.6% 6.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	57.4% 402mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	2.94% 109g	17.7% 653g	3700g per day for Men 19-50 years

Miso VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Miso or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Miso vs Oranges with Peel :

• 500 calories of Miso have 1.5 times more Vitamin B2 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 10.2 times more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 1.5 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Miso.
• 500 calories of Miso have insufficient amounts of Vitamin A and Vitamin C
• Both Miso as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Miso vs Oranges with Peel :

• 500 calories of Miso have 2.3 times more Copper, 2.3 times more Phosphorus, 3.2 times more Selenium, 593.1 times more Sodium and 7.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3.9 times more Calcium, 2.9 times more Potassium and 6 times more Water than Miso.
• Both Miso and Oranges with Peel contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Miso have 6.4 times more Fat, 8.1 times more Omega 3, 17.9 times more Omega 6 and 3.1 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.9 times more Carbohydrate and 2.6 times more Fiber than Miso.
• Both Miso and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6