Comparing Nutrients in 5 ounces Valencia Oranges VS Natto

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Natto	34%	44%	22%

Macro Nutrients

	Valencia Oranges	Natto	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	45.7% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	9.56% 6.93g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Natto	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	14% 0.18mg	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	2.83% 11.3μg	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	76.4% 68.7mg	20.5% 18.4mg	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	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Natto	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	105% 0.95mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	94% 2.17mg	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	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.1% 78g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, more Vitamin B3, 4.9 times more Vitamin B9 and 3.7 times more Vitamin C than Natto.
• While Natto contains 1.8 times more Vitamin B1, 4.8 times more Vitamin B2 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Natto have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Natto have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Natto:

• Raw Valencia Oranges have 1.6 times more Water than Natto.
• While Natto contains 5.4 times more Calcium, 18 times more Copper, 95.6 times more Iron, 11.5 times more Magnesium, 66.4 times more Manganese, 10.2 times more Phosphorus, 4.1 times more Potassium and 50.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Natto contains 4.3 times more Energy, 36.7 times more Fat, 45.5 times more Saturated Fat, 45.9 times more Omega 3, 124.5 times more Omega 6, 2.2 times more Fiber and 18.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Natto have similar amounts of Carbohydrate per 5 oz.
• Both Raw Valencia Oranges as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.