Comparing Nutrients in 5 ounces Valencia Oranges VS Miso

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Miso	25%	26%	49%

Macro Nutrients

	Valencia Oranges	Miso	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	27.7% 36g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	11.7% 8.5g	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	9.33% 3.54g	20% 7.65g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Miso	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	21.7% 0.28mg	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	14% 55.3μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0% 0mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Miso	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	66% 0.6mg	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	1.6% 0.13mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	53% 1.2mg	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	3.44% 24mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Miso:

• Raw Valencia Oranges have 3 times more Vitamin A, 2.1 times more Vitamin B9 and more Vitamin C than Miso.
• While Miso contains 5.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Miso have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Valencia Oranges as well as Miso have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Miso:

• Raw Valencia Oranges have 2 times more Water than Miso.
• While Miso contains 1.4 times more Calcium, 11.4 times more Copper, 27.7 times more Iron, 4.8 times more Magnesium, 37.3 times more Manganese, 9.4 times more Phosphorus, more Sodium and 42.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Miso have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Miso contains 4 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, 2.1 times more Carbohydrate, 2.2 times more Fiber and 12.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.