Comparing Nutrients in 500 calories Low Salt Shoyu VS Oranges

Weight per 500 calories

• Low Salt Shoyu: 877g
• Oranges: 1064g

Low Salt Shoyu has 1.2 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Low Salt Shoyu or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Shoyu	59%	4%	37%
Oranges	7%	2%	91%

Macro Nutrients

	Low Salt Shoyu	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	96% 125g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	137% 99g	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	% 2.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16% 6.14g	67% 25.5g	38g per day for Men 19-50 years
Protein	142% 79.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Low Salt Shoyu	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	49% 0.64mg	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	96% 386μg	79.8% 319μg	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	629% 566mg	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	24% 3.6mg	12.8% 1.9mg	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

	Low Salt Shoyu	Oranges	Recommended Dietary Allowance
Calcium	26.3% 263mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	53% 0.48mg	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	148% 12mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	144% 605mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	384% 8.84mg	11.6% 0.27mg	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	208% 1456mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	91% 3088mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	7.97% 4.4μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	2104% 31561mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	18% 659g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low Salt Shoyu vs Oranges:

• Shoyu Soy Sauce, low salt has 4.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.6 times more Vitamin B1 and more Vitamin C than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Low Salt Shoyu vs Oranges:

• Shoyu Soy Sauce, low salt has 11.1 times more Iron, 5.7 times more Magnesium, 33.2 times more Manganese, 9.8 times more Phosphorus, 1.6 times more Potassium, more Sodium and 9.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.6 times more Calcium and 1.4 times more Water than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Raw Oranges have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Shoyu Soy Sauce, low salt has 1.8 times more Omega 3, 5.6 times more Omega 6 and 7.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.5 times more Carbohydrate, 22.7 times more Sugars and 4.2 times more Fiber than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Shoyu Soy Sauce, low salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.