Comparing Nutrients in 7 ounces Navel Oranges VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Shoyu	57%	9%	34%

Macro Nutrients

	Navel Oranges	Shoyu	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.1% 0.79g	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	0% 0g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Shoyu	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22.6% 0.29mg	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	6.95% 27.8μg	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	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% 0mg	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

	Navel Oranges	Shoyu	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.5% 0.085mg	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	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	88% 2.02mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	727% 10901mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Shoyu per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.1 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin C than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 3.2 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Shoyu provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Shoyu have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Shoyu:

• 7 ounces of Navel Oranges have 1.3 times more Calcium and 1.2 times more Water than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 11.2 times more Iron, 6.7 times more Magnesium, 35.1 times more Manganese, 7.2 times more Phosphorus, 2.6 times more Potassium, 5493 times more Sodium and 10.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Shoyu contain similar levels of Copper per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Shoyu Soy Sauce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.5 times more Carbohydrate, 21.3 times more Sugars, more Fructose and 2.8 times more Fiber than Shoyu.
• While 7 oz of Shoyu Soy Sauce contain 8.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Shoyu Soy Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.