Comparing Nutrients in 7 ounces Navel Oranges VS Miso

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Miso	25%	26%	49%

Macro Nutrients

	Navel Oranges	Miso	Recommended Dietary Allowance
Energy	3.35% 97kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	17% 12.3g	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	6.16% 4.47g	16.4% 12g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Miso	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	30.4% 0.39mg	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	17% 67.5μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	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	2% 0.3mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Miso	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	93% 0.83mg	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	3.22% 0.26mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	74% 1.7mg	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	6.52% 45.6mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Miso per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Miso:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B9 and more Vitamin C than Miso.
• While 7 oz of Miso contain 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• 7 ounces of Miso have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Miso:

• 7 ounces of Navel Oranges have 2 times more Water than Miso.
• While 7 oz of Miso contain 1.3 times more Calcium, 10.8 times more Copper, 19.2 times more Iron, 4.4 times more Magnesium, 29.6 times more Manganese, 6.9 times more Phosphorus, 1.3 times more Potassium, more Selenium, 3728 times more Sodium and 32 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Sugars than Miso.
• While 7 oz of Miso contain 4 times more Energy, 40.1 times more Fat, 60.3 times more Saturated Fat, 45 times more Omega 3, 107.8 times more Omega 6, 2 times more Carbohydrate, 2.7 times more Fructose, 2.5 times more Fiber and 14.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein