Comparing Nutrients in 7 ounces Oranges with Peel VS Miso

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Miso	25%	26%	49%

Macro Nutrients

	Oranges with Peel	Miso	Recommended Dietary Allowance
Energy	4.3% 125kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Miso	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Miso	Recommended Dietary Allowance
Calcium	14% 139mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Miso per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B9 and more Vitamin C than Miso.
• While 7 oz of Miso contain 4.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Miso provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Miso have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Miso:

• 7 ounces of Oranges with Peel have 1.2 times more Calcium and 1.9 times more Water than Miso.
• While 7 oz of Miso contain 7.4 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 7.2 times more Phosphorus, 10 times more Selenium, 1864 times more Sodium and 23.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Miso contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Miso contain 3.1 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, 1.6 times more Carbohydrate and 9.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Miso offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6